Salad With a Side of Fries Nutrition, Wellness & Weight Loss

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Clean Protein Bar, Protein Bar Review, Grass Fed Protein, Whey Protein Isolate, Milk Protein Isolate, Bovine Collagen, Clean Eating, No Seed Oils, No Artificial Sweeteners, No Sugar Alcohols, No Natural Flavors, No Preservatives, No Gluten, No Soy, No Stevia, No Gums, Organic Ingredients, Beef Tallow, Conjugated Linoleic Acid, Choline, Anti Inflammatory Foods, Organic Honey, Organic Dates, Organic Almond Butter, Organic Cacao, Net Carbs, Added Sugar, Fiber Content, Macronutrients, Micronutrients, Bioavailable Protein, Muscle Growth, Collagen Benefits, Skin And Joint Health, Snack Nutrition, Protein Snack, Food Label Reading, Ingredient Transparency, Healthy Snack Bar, Natural Sweeteners, Gut Health, Food Sensitivities, Best Clean Ingredient Protein Bar, Grass Fed Protein Bar Without Artificial Sweeteners

Can Hypnosis Really Help? (feat. Rita Black)

Wed, 08 Apr 2026 03:00:00 -0400

Do you have a habit like smoking or late night snacking that you want to kick, but no matter what you try, you just can’t seem to quit? The answer isn't weakness, and it isn't a lack of motivation. It lives in the 88% of your brain you're not consciously controlling, and therapeutic hypnosis (hypnotherapy) may be one of the most underestimated tools available to change it.

On Salad with a Side of Fries, host Jenn Trepeck and guest Rita Black, a leading clinical hypnotherapist and author, pull back the curtain on hypnosis and hypnotherapy for weight loss, smoking cessation, and breaking stubborn subconscious patterns. If you've ever asked yourself why you can't stop doing something you genuinely don't want to do, this conversation was made for you.

What You Will Learn in This Episode:

✅ How hypnotherapy works by relaxing the critical filter between your conscious and subconscious mind, making it easier to adopt new habits and beliefs rather than fighting against deeply embedded patterns.

✅ Why willpower represents only 12% of your mental power, and how your subconscious patterns from night eating to emotional eating are running the show, whether you realize it or not.

✅ How adopting an apprentice mindset and shifting your identity from "dieter" to "learner" can reduce shame, break the start-over-Monday cycle, and create sustainable behavioral change.

✅ Three practical self-hypnosis techniques you can use today: the identity shift, the Movie Theater mental practice method, and aversion therapy tools that interrupt dopamine-driven cravings before they take hold.

The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

TIMESTAMPS:

00:00 Rita Black, clinical hypnotherapist and expert in hypnosis for weight loss and smoking cessation

05:05 Rita shares her personal story of overcoming addiction through hypnotherapy and becoming a non-smoker

10:04 The difference between stage hypnosis and therapeutic hypnosis: entertainment versus real behavioral change

14:25 How hypnotherapy relaxes the critical filter so the conscious and subconscious mind can finally align

19:36 The ringing phone analogy: why dopamine and expectation drive food cravings and night eating

23:06 Three self-hypnosis tools to start using today. Step one: identity shift

28:43 Step two: mental practice

31:36 Step three: aversion therapy

33:45 Understanding your inner critic, inner rebel, and inner coach and how inner communication drives choices

37:35 How to choose the right hypnotherapist: finding a specialist with lived experience and strong reviews

KEY TAKEAWAYS:

💎 Your subconscious mind is not working against you; it is protecting a pattern it learned long ago. Hypnotherapy helps you update that pattern at the source rather than muscling through it using willpower alone.

💎 Identity shift is more powerful than goal-setting. When you stop trying "not to do" something and instead step into a new identity, like becoming a non-smoker or an apprentice in healthy living, your brain adapts to that new world.

💎 Mental practice works. Visualizing your desired behavior three times in the morning, when willpower is strongest, builds real neural pathways that make following through in the evening significantly easier.

💎 You don't need a practitioner to start. Tools like the Movie Theater technique, aversion therapy, and shifting your inner coach voice are accessible today and can begin rewiring subconscious patterns immediately.

ABOUT THE GUEST:

Rita Black C.Ht. is a clinical hypnotherapist and leading expert in both the arenas of smoking cessation and weight loss. She is the author of the best-selling book From Fat to Thin Thinking: Unlock Your Mind for Permanent Weight Loss and the host of the Thin Thinking podcast.

Her online hypnosis-based Shift Weight Mastery Process and Smokefree123 programs have helped thousands unlock the power of their subconscious to achieve transformative changes toward healthier, more empowered lives. Here are the links to the free offers and my info for my interview.

RESOURCES:

How to Improve Your Mood Naturally: Gut Health, BDNF & Biohacking - Jenn Trepeck

Text ‘Book’ to 833-801-0500

GUEST RESOURCES:

Shift Weight Mastery - Website

Shift Weight Mastery Hypnosis (@shiftweightmastery) • Instagram photos and videos

Shift Weight Mastery | Los Angeles, CA

Shift Weight Mastery - YouTube

Rita Black - Shift Hypnosis and Motivational Resources LLC | LinkedIn

Smoking Cessation - Website

Thin Thinking Podcast

QUOTES:

08:08 “Only 12% of your mind is really the conscious, critical, analytical willpower part, the other 88% is your subconscious, running your habits, beliefs, and identity." Rita Black

13:55 “So, defining hypnosis, it's essentially relaxing the critical filter that exists between the conscious and the subconscious so that we can influence the subconscious." Jenn Trepeck

21:10 “It is not your fault. It really is the way the brain is designed. The way forward is to learn how to leverage your brain." Rita Black

33:44 “The inner communication is something we haven't necessarily addressed, and if we didn't, we'd be leaving something important out." Jenn Trepeck

45:46 “Consider if hypnotherapy may be another tool to add to your tool belt for helping you get out of your own way." Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Hypnosis For Weight Loss, Hypnotherapy, Subconscious Mind, Behavioral Change, Weight Management, Smoking Cessation, Critical Filter, Self Hypnosis, Habit Formation, Identity Shift, Willpower, Dopamine, Nlp Techniques, Cognitive Reframe, Theta State, Trance State, Inner Critic, Stage Hypnosis, Therapeutic Hypnosis, Mental Practice, Aversion Therapy, Night Eating, Food Cravings, Impulse Control, Subconscious Patterns, Apprentice Mindset, Inner Rebel, Inner Coach, Mind Body Connection, Meditation, Wellness Podcast, Fear Of Change, Limiting Beliefs, Emdr, Ifs Inner Family Systems, Positive Affirmations, Negativity Bias, Brain Rewiring, Emotional Eating, Mindful Eating, Health Coaching, How To Use Hypnosis For Weight Loss And Behavior Change, Why Willpower Alone Doesn't Work For Lasting Weight Loss

Nutrition Nugget: Hard

Fri, 03 Apr 2026 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Hard. This word may be deciding how your brain approaches a new habit or behavior. You have probably said it a hundred times that something is just too hard. What if the word itself is the thing standing in your way? Instead, swap ‘this is hard’ for ‘this is a challenge’. Is that any better? Jenn breaks down the surprising brain science behind the words we use every day and why some words send us straight into avoidance mode before we even get started. Could one simple word-sway actually rewire your brain and make change feel possible? The answer might surprise you. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Going Against the Textbook

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Habit Formation, Behavior Change, Language Reframing, Brain Chemistry, Neuroscience, Healthy Habits, Mindset Shift, Dopamine, Amygdala, Prefrontal Cortex, Neuroplasticity, Stress Response, Mental Fatigue, Motivation, Avoidance Behavior, Fight Or Flight, Cortisol, Adrenaline, Executive Function, Self Control, Problem Solving, Delayed Gratification, Neural Pathways, Brain Function, Emotional Regulation, Coping Mechanisms, Food Habits, Movement Habits, Gym Motivation, Health Coaching, Lifestyle Change, Wellness Mindset, Growth Mindset, Anterior Mid Cingulate Cortex, Glutamate, Stress Reduction, Habit Stacking, Behavior Psychology, Word Choice, Cognitive Reframing, Health And Wellness, How To Reframe Hard Tasks For Better Habits, Using Language To Change Brain Chemistry For Health

April Fools: These Healthy Foods Aren’t as Healthy as You Think

Wed, 01 Apr 2026 03:00:00 -0400

Your grocery cart full of “healthy” food labels might be lying to you. The foods you reach for because they sound clean, light, or natural may be doing very little, or worse, working against your health goals. This episode is the April Fools reality check nobody asked for, but everybody needs.

Jenn Trepeck, host of Salad with a Side of Fries and certified health and lifestyle coach, walks through four categories of foods marketed as healthy that are anything but: breakfast staples, popular snacks, trendy drinks, and wellness-washed products. Backed by real-food labeling lawsuits and honest nutrition breakdowns, Jenn helps you see past the clever packaging so you can make choices that actually serve you without throwing out everything you enjoy.

What You Will Learn in This Episode:

✅ Why beloved breakfast options like granola, acai bowls, and avocado toast often fall short as complete, balanced meals and what to do instead

✅ How popular snack foods, such as veggie chips, rice cakes, and trail mix, use smart packaging to appear nutritious while delivering mostly empty carbohydrates

✅ The truth behind drinks marketed for health, including green juice, vitamin water, and plant-based milks, and how misleading marketing has shaped what we put in our bodies

✅ How major brands, including Naked Juice, Kashi, and Halo Top, have faced food labeling lawsuits over sugar content and natural claims, and what this means for how you shop

TIMESTAMPS:

00:00 April Fools inspires a deep dive into healthy food myths

03:53 Food labeling lawsuits explained: David Bars, Naked Juice, Kind Snacks, Kashi, and misleading marketing

10:51 Why it is up to consumers to look past food marketing and read nutrition labels

11:42 Breakfast foods breakdown: granola, flavored yogurt, acai bowls, and avocado toast

16:14 Avocado toast deep dive: why bread and healthy fat alone do not make a balanced meal

22:27 Snack category begins: the truth about veggie chips and what is really in the ingredients

25:36 Protein bars and trail mix: how to evaluate labels and what actually to look for

29:17 Rice cakes and pretzels: why these popular healthy snacks are mostly empty calories

33:14 Drinks category: green juice, smoothies, and vitamin water are put to the test

44:09 Wellness-washed products revealed: low-calorie ice cream, plant-based milk, and more

46:33 Pizza, Pastas and Gluten Free: read the labels

KEY TAKEAWAYS:

💎 Food marketing is designed to influence perception, not reflect nutrition. Flipping the package over and reading the actual ingredient list is one of the most powerful habits you can build for your health.

💎 Many popular healthy snacks and breakfast items, from granola to veggie chips to acai bowls, are high in sugar content and low in fiber and protein, making them closer to treats than health foods.

💎 Healthy food myths around drinks run deep. Green juice, vitamin water, and many plant-based milks are frequently loaded with additives and sweeteners, or are marketed with misleading claims that overstate their benefits.

💎 Enjoying the foods you love is not the problem. The goal is to understand what those foods actually provide, so you can pair and balance them in a way that genuinely supports your health goals.

RESOURCES:

Nutrition Nugget: David Bars

Text ‘Book’ to 833-801-0500

Nutrition Nugget: Oatmeal

Nutrition Nugget: Eggs

It Takes Heart

Nutrition Nugget: Rice Cakes

QUOTES:

11:00 “It is up to us to ignore the marketing and flip packages over so that we can choose what makes sense for us." Jenn Trepeck

22:38 “I don't care if they're the straws, I don't care if they're the wavy ones. I don't care if it's the green one versus the reddish colored one. They're really not made of vegetables." Jenn Trepeck

36:20 “Green juices are definitely in the category of drinks we think are healthy, but April Fools, they are probably not helping you reach your health goals." Jenn Trepeck

43:48 “People have this assumption that plant-based means healthier by default, and it does not necessarily." Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Healthy Food Myths Granola, Flavored Yogurt, Acai Bowls, Avocado Toast, Breakfast Bars, Oatmeal, Protein Bars, Trail Mix, Rice Cakes, Pretzels, Veggie Chips, Green Juice, Smoothies, Vitamin Water, Plant-Based Milk, Oat Milk, Almond Milk, Halo Top, Low Calorie Ice Cream, Food Labeling, Sugar Content, Net Carbs, Processed Food, Misleading Marketing, Food Lawsuits, Naked Juice, Kind Snacks, Kashi Cereal, Dried Fruit, Nutrition Labels, Health Coaching, Wellness, Blood Sugar, Fiber, Protein, Healthy Snacks, Ingredient Lists, Food Marketing, Balanced Meals, Junk Food Disguised As Health Food, Foods marketed as healthy but are not, how to read nutrition labels for weight loss

Nutrition Nugget: Pure Genius Protein Shots

Fri, 27 Mar 2026 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Pure Genius Protein Shots, the pocket-sized protein product co-founded by Mel Robbins that is making waves in the wellness world. Is this sleek little bottle actually bridging your protein gap, or is it just clever marketing wrapped in a compelling personal story? Jenn digs into the ingredients, the nutrition facts, the science behind the protein blend, and the team of doctors behind the brand. But here is the thing: the product might check a lot of boxes and still not be what you think it is. Who is this actually designed for, and where does it really fit into your day? Tune in to find out. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Protein Shots, Whey Protein, Collagen Peptides, Amino Acids, Complete Protein, Protein Gap, Muscle Loss, Weight Management, Hormone Health, Longevity, Gluten Free Protein, Sugar Free Protein, Low Calorie Protein, Protein On The Go, Convenient Protein, Travel Snacks, Protein For Women, GLP-1 Users, Ozempic Nutrition, Bariatric Surgery Nutrition, Post Workout Protein, Protein Snack, Monk Fruit Sweetener, Stevia, Third Party Testing, Heavy Metal Testing, Protein Sources, Functional Foods, Processed Foods Spectrum, Protein For Weight Loss, Protein For Energy, Meal Supplement, Protein Timing, Snack Size Protein, Protein Advisory Board, Protein Powder Alternatives, Medical Advisory Board, Protein Ingredients, Natural Flavors, Potassium Sorbate, Convenient High Protein Snacks For Women On The Go, Best Protein Supplements For GLP-1 And Bariatric Patient

Why Your Brain Won’t Stop Talking About Food (And How to Quiet Food Noise)

Wed, 25 Mar 2026 03:00:00 -0400

Can’t stop thinking about food, no matter what you do? That constant mental chatter is not your fault. There is a reason your brain keeps circling back to food.

In this episode of Salad With a Side of Fries, Jenn Trepeck breaks down the real science behind food noise and why it is not a lack of willpower. She explains how emotional eating, hormone balance, and nutrition habits shape your relationship with food, while offering practical strategies to quiet the mental chatter and regain control in a sustainable, empowering way.

What You Will Learn in This Episode:

✅ How food noise is driven by hunger hormones like ghrelin and leptin, not lack of discipline

✅ Why calorie restriction increases cravings, control challenges, and amplifies mental chatter

✅ How stabilizing blood sugar balance reduces food cravings, improves energy regulation and quiets that voice

✅ Simple daily habits using stress management, sleep, and health to quiet intrusive food thoughts

TIMESTAMPS:

00:00 Food noise and how calorie restriction fuels constant thoughts about eating

03:51 Defining food noise as intrusive thoughts tied to mental health and food patterns

06:29 The difference between normal planning and disruptive food obsession and eating patterns

11:01 Is it food noise or physical hunger cues

13:24 How diet culture and restriction create long-term behavioral patterns around food

16:19 The blood sugar rollercoaster, food cravings, energy dips and understanding the dopamine response

24:14 The importance of nutrition and why processed foods intensify cravings and disrupt appetite regulation

28:02 The importance of movement, sleep in regulating hunger and reducing food chatter

30:04 Consistency of foundational optimal health pillars of wellness will remove food noise

35:36 Discussion of supplements to help reduce and remove food noise

42:18 Final thoughts on eating healthy and avoiding processed food

KEY TAKEAWAYS:

💎 Food noise is a physiological signal tied to hormone balance, not a personal failure

💎 Restrictive eating disrupts blood sugar balance and increases food cravings

💎 Consistent nutrition habits and balanced meals help regulate hunger naturally

💎 Managing stress management and sleep is essential for reducing mental food chatter

ABOUT THE GUEST:

RESOURCES:

Nutrition Nugget: The Minnesota Starvation Experiment

Text ‘Book’ to 833-801-0500

How to be a Wellness Ally

7 Types of Rest

Jenn’s Supplements to quiet food noise

QUOTES:

00:00 “Calorie restriction is one of the primary drivers of food noise.” Jenn Trepeck

11:01 “So are we paying attention to that voice versus our physical hunger cues? Jenn Trepeck

24:52 “Our objective is balancing blood sugar to avoid that rollercoaster because that rollercoaster turns up the volume on that dialogue.” Jenn Trepeck

25:09 “The more processed foods we have, the more sugar laden foods we have, the more we keep our taste buds addicted to sweet.” Jenn Trepeck

44:13 “When you give your body what it needs, it will stop screaming at you.” Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Food Noise, Calorie Restriction, Hunger Hormones, Ghrelin, Leptin, GLP One, Blood Sugar Balance, Emotional Eating, Nutrition Habits, Healthy Eating, Processed Foods, Cravings Control, Mindful Eating, Stress Management, Cortisol Levels, Dopamine Response, Satiety Signals, Wellness Coaching, Weight Loss Mindset, Nutrient Dense Foods, Balanced Meals, Sleep And Health, Metabolism Support, Adrenal Health, Habit Change, Food Cravings, Diet Culture, Hormone Balance, Energy Regulation, Healthy Lifestyle, Behavioral Patterns, Mental Health And Food, Food Obsession, Eating Patterns, Wellness Education, Lifestyle Habits, Blood Sugar Rollercoaster, Food Guilt, Sustainable Nutrition, Appetite Regulation, How To Stop Food Noise Naturally, Why Am I Always Thinking About Food

Nutrition Nugget: Salad Power Smoothies

Fri, 20 Mar 2026 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Salad Power Smoothies, a vegetable-packed smoothie pouch that promises to deliver twice your daily vegetable requirement in every serving. The mission sounds incredible, the ingredients are clean and organic, and the convenience factor is undeniable. But is a drinkable salad really as good as eating one? Jenn breaks down the nutrition label, does the fiber math, and weighs the cost against the benefits. There may be more to this little pouch than meets the eye, but there may also be a catch or two you did not see coming. What does Jenn really think? You might be surprised. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ and become a member of the Happy Healthy Hub to move your suggestion/request to the top of the list.

RESOURCES:

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Salad Power Smoothie, Organic Vegetables, Green Smoothie, Net Carbs, Dietary Fiber, Vegetable Intake, Healthy Snacking, Whole Food Nutrition, Smoothie Pouches, USDA Organic, Kale Smoothie, Spinach Smoothie, Broccoli Nutrition, Functional Beverages, Healthy On The Go Snacks, Vegetable Nutrition Density, Plant Based Nutrition, Sugar Free Smoothie, Micronutrients, Healthy Weight Loss, Real Food Ingredients, Health Coaching, Wellness Podcast, Nutrition Label Reading, Low Sugar Snacks, Fiber Rich Foods, Vegetable Servings, Balanced Snack, Protein And Fat Pairing, Clean Eating, Packaged Food Review, Carbohydrate Counting, Organic Produce, Healthy Convenience Food, Smoothie Ingredients, Nutrition Facts, Veggie Dense Foods, Wellness Community, Health And Wellness Podcast, Food Marketing Claims

Do This to Live Long and Live Well (feat. Allison McCune Davis)

Wed, 18 Mar 2026 03:00:00 -0400

Your future is not determined by one dramatic decision or change. Your future is built quietly, habit by habit, in the choices you make every single day. If that idea both excites and unsettles you, this episode of Salad with a Side of Fries is exactly what you need to hear.

Host Jenn Trepeck welcomes Allison McCune Davis, author and natural health educator, for a rich conversation about what it truly takes to live long and live well. From healing her own body in her forties to completing a 75-day challenge at 60, Allison shares her three-pillar framework of body work, brain work, and world work and why longevity habits, purpose in life, and community/connection are just as essential as what you eat or how much you sleep.

What You Will Learn in This Episode:

✅ How Allison's three-pillar framework of body work, brain work, and world work provides a practical roadmap for building longevity habits at any age.

✅ Why muscle health, protein intake, hydration, and sleep health are among the most powerful tools for healthy aging and sustained energy.

✅ How journaling, meditation, decluttering, and creative expression support mental, emotional, and spiritual wellness in ways that directly impact longevity.

✅ Why purpose in life and community connection are scientifically linked to how long and how well we live, and how to find or reclaim both when life shifts.

TIMESTAMPS:

00:00 Introduction to longevity habits and living well with natural health educator Allison McCune Davis

04:10 Allison's first experience with traditional Chinese medicine and how it launched her natural health journey

07:23 Healing through her forties with a naturopath and addressing gut health, adrenal fatigue, and thyroid health

09:22 Turning 60, feeling restless, and committing to a 60-day challenge to discover renewed purpose in life

13:15 Completing 75 Hard and how surrounding yourself with the right community connection changed everything

16:47 What atomic habits teach us about identity and change

20:57 Breaking down body work: protein intake, hydration, movement, sleep health, and deep breathing

25:25 Brain work blueprint: journaling, reading, decluttering, meditation, and creative expression for spiritual wellness

28:55 World work and why purpose in life, volunteering, relationships, and gathering are essential for healthy aging

35:09 How women's wellness depends on intentional community connection and the power of saying no with purpose

KEY TAKEAWAYS:

💎 Longevity habits are not about perfection. They are about choosing one small action in body work, brain work, or world work and repeating it consistently for at least 60 days until it becomes part of who you are.

💎 Muscle health, especially in the legs, is considered the organ of longevity. Prioritizing strength training and protein intake early and consistently is one of the highest-leverage investments in healthy aging.

💎 Purpose in life does not disappear when careers end or children leave home. It simply shifts. Reframing this transition and using tools like core values and alignment questions can open an entirely new chapter.

💎 The people you spend the most time with shape your beliefs, your actions, and ultimately your future. Intentional community connection is not optional for women's wellness; it is essential.

ABOUT THE GUEST:

Allison McCune Davis is an author, Traditional Naturopath, and mom of 5 who has pursued an entrepreneurial business in the world of natural health for the last 14 years while raising her family. With her new book, Sixty Is a Good Start: A Powerful Body, a Purposeful Life, and a Plan to Make it Happen, she advocates reimagining life after sixty and inspires women to embrace aging as an opportunity for vitality and purpose.

RESOURCES:

Text ‘Book’ to 833-801-0500

Blue Zones: A Blueprint for Physical and Mental Health

GUEST RESOURCES:

Natural Healing With Allison McCune Davis

Allison McCune Davis - Facebook

Longevity Strategist - Instagram

Allison McCune Davis - YouTube

QUOTES:

16:20 "I'm seeing more and more where people are going, okay, what's next? What's gonna be my thing?" - Jenn Trepeck

16:49 "Your daily routine has habits. What are those habits? Because that is going to be your future." - Allison McCune Davis

29:37 "I don't even like the word retirement. I wish people would just say, ‘I'm going to do something different now.’" - Allison McCune Davis

00:31:28 "Our future is in our daily habits. We could say this is our core value, or where we want to be in a year, and then look at our daily tasks and see the misalignment." - Jenn Trepeck

00:37:18 "What I'm hearing is that potentially the best thing we could do is just play with it, see what happens, do something new, and explore." - Jenn Trepeck

00:43:35 "Your future is hidden in your daily routine, so choose wisely and consider body work, brain work, and world work." - Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Longevity Habits, Natural Health, Blue Zones, Body Work, Brain Work, World Work, Daily Routine, Habit Formation, Atomic Habits, Healthy Aging, Purpose In Life, Women's Wellness, Gut Health, Thyroid Health, Adrenal Fatigue, Traditional Chinese Medicine, Naturopath, Protein Intake, Muscle Health, Sleep Health, Deep Breathing, Hydration, Movement, Journaling, Meditation, Decluttering, Supplements, Hormone Balancing, Community Connection, Relationships, Volunteering, Retirement Purpose, Core Values, Mindset, Strength Training, Spiritual Wellness, 60 Day Challenge, Habit Tracker, Women Over 50, Functional Medicine, Longevity Lifestyle Habits For Women Over 50, How To Find Purpose After Retirement

Nutrition Nugget: STUFF

Fri, 13 Mar 2026 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about STUFF, Stand Up For Fitness, and why even the most dedicated gym-goers might be living a sedentary lifestyle without realizing it. Could your daily workout actually be giving you a false sense of security when it comes to how much you truly move throughout the day? Jenn breaks down simple, realistic ways to weave more movement into your routine without breaking a sweat or requiring multiple gym visits a day. But here is the real question: Is five minutes of standing every half hour actually enough to counteract hours of sitting? Tune in to find out what Jenn has to say. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nutrition Nugget: Dead Butt Syndrome

Nutrition Nugget: D.W.D.S.

Nutrition Nugget: Temptation Bundling

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Sedentary Lifestyle Health Risks, Sedentary Lifestyle, Movement Breaks, Stand Up For Fitness, STUFF Philosophy, Exercise Snacks, Standing Desk, Blood Circulation, Brain Fog, Dead Butt Syndrome, Low Back Pain, Hip Flexor Tightness, Sitting Disease, Physical Activity, Wellness Tips, Weight Loss, Nutrition Nugget, Temptation Bundling, Walking After Meals, Dance Break, Squats At Desk, Stretching Breaks, Work From Home Wellness, Desk Job Health, Active Lifestyle, Fitness Habits, Health Coaching, Sedentary Habits, Movement Reminders, Standing Breaks, Exercise Habits, Healthy Living, Posture Health, Mobility, Family Wellness, Outdoor Activity, Gardening For Health, Phone Call Walking, Kitchen Counter Exercises, Body Positioning, Chronic Disease Prevention, How To Break Up Sitting During The Workday, Exercise Snacks For Sedentary Office Workers

Big Food, Big Ag, Local Farms (feat. Tara Vander Dussen)

Wed, 11 Mar 2026 03:00:00 -0400

Do you know where your food comes from? Most of us buy and consume food every single day without understanding who grew it, how it was raised, or what the labels actually mean. What if the fear driving your grocery store decisions is based more on marketing than reality?

On this episode of Salad With a Side of Fries, Jenn Trepeck welcomes fifth-generation dairy farmer and environmental scientist Tara Vander Dussen of Discover Ag Podcast and Discover Ag TV for a grounded, no-nonsense conversation about the food system, family farms, organic versus conventional choices, and how consumers can make smarter decisions without the overwhelm. From antibiotic use in dairy farming to the truth about grass-fed beef, water recycling on modern farms, and the impact of imports and tariffs on local agriculture, this episode reframes the conversation and replaces fear with facts.

What You Will Learn in This Episode:

✅ How the food system is divided between agriculture and big food, and why understanding that distinction helps you shop smarter and reduce unnecessary food fear

✅ What the organic label actually means as a farming practice, and how conventional dairy farming maintains strict quality and safety standards that often go unrecognized

✅ Why most cattle in the United States spend the majority of their lives on pasture, and what the real difference between grass-fed and grass-finished beef means for your plate

✅ How sustainable farming practices like water recycling, on-site veterinarians, and cattle nutritionists reflect a level of animal care and environmental responsibility that rarely makes it into the public conversation

TIMESTAMPS:

00:00 Breaking down the differences between agriculture and the food industry

06:17 Understanding pesticides, glyphosate, and bio-engineered crops as tools in the farmer's toolbox

09:13 Why food labels shifted from consumer information to marketing, and how to shop by personal values

14:29 The truth about factory farms versus family farms and why 98 percent of dairies are family owned

19:10 Conventional dairy quality: antibiotic protocols, testing standards, and why milk is one of the most tested products in the food supply chain

25:45 How animal welfare and farm transparency have improved, and the water recycling system on a dairy farm is explained step by step

29:29 Grass-fed versus grain-fed beef unpacked and why most cattle spend two-thirds of their lives on pasture

36:42 How tariffs and global markets affect dairy farming prices and why grocery store milk prices can mislead

38:57 The complicated relationship between consumer demand, imports, exports, and the modern food supply

KEY TAKEAWAYS:

💎 The organic label is a farming practice, not a health guarantee. Understanding what it means operationally helps consumers make decisions based on values rather than marketing.

💎 The majority of farms in the United States, including large-scale operations, are still family-owned and operated. The idea that factory farms have replaced family agriculture is largely a myth built on online rhetoric.

💎 Every tanker of conventional milk is tested for antibiotics at the parts-per-trillion level, both on the farm and at the processing plant, making it one of the most rigorously tested products in the food supply chain.

💎 Consumer spending drives the food system. When purchases do not align with stated preferences, food companies follow the dollar, making intentional buying one of the most powerful tools available to consumers.

ABOUT THE GUEST:

Tara Vander Dussen is a fifth-generation dairy farmer, environmental scientist, and co-host of the podcast and TV series Discover Ag. She holds a Bachelor’s degree in Soil, Water, and Environmental Science from the University of Arizona and spent more than a decade working as an environmental consultant for dairy farms. Through Discover Ag, Tara blends food, agriculture, and pop culture to make conversations about the food system accessible and engaging.

Natalie Kovarik is a fourth-generation cattle rancher, entrepreneur, and co-host of the top-ranked podcast and TV series Discover Ag. She holds a Doctorate of Pharmacy from the University of Montana and, alongside her husband, owns and operates Kovarik Cattle Co. in Nebraska. Through Discover Ag, Natalie helps reconnect consumers to their food by sharing the stories of farmers and ranchers in an engaging, modern way.

RESOURCES:

DISCOVER AG ON THE ROAD - Instagram

Text ‘Book’ to 833-801-0500

GUEST RESOURCES:

Discover Ag

Discover Ag 'On The Road' - YouTube

Discover Ag - Podcast

DISCOVER AG - Instagram

Discover Ag Podcast - YouTube

Tara Vander Dussen - Instagram

Natalie Kovarik - Instagram

QUOTES:

07:22 "GMOs, pesticides, fungicides, insecticides, all of those things are tools in farmers' toolboxes. Different farmers are going to use different tools in different ways, and that comes down to management decisions." - Tara Vander Dussen

09:55 "I don't want people to fear the food in their grocery store. I think we have gotten to a really bad place in this country where people have real fears around their food." - Tara Vander Dussen

12:01 "I believe changing our food system is about how we spend our dollars. The onus is not going to be on these food companies, it's on us as consumers to tell them what we want." - Jenn Trepeck

13:55 "We are even having this conversation so we can make informed choices versus the choices based on the fear mongering or the marketing or whatever is coming at us." - Jenn Trepeck

38:18 "So much of our food is local and there is so much that goes into creating that food source, even if it is not marketed to us or on that label." - Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Food System, Family Farm, Big Agriculture, Local Farms, Dairy Farming, Organic Label, Conventional Farming, Grass Fed Beef, Grain Fed Cattle, Pesticides, Glyphosate, Genetically Modified Organisms, Bio-Engineered Crops, Food Labels, Grocery Store, Farm To Table, Agricultural Sustainability, Water Recycling, Soil Science, Environmental Science, Food Supply Chain, Import And Export, Tariffs, Food Safety, Antibiotic Use In Dairy, Milk Quality, Cattle Nutrition, Pasture Raised, Grass Finished, Feedlot, Regenerative Agriculture, Consumer Food Choices, Food Fear, Farm Tours, Discover Ag, Direct To Consumer, Cotton Seed Feed, Citrus Feed, Food Pyramid, Fifth Generation Farmer

Nutrition Nugget: Dunkin's Protein Drinks

Fri, 06 Mar 2026 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Dunkin's Protein Drinks. Dunkin’ has officially jumped on the protein bandwagon and is rolling out a new line of protein drinks that have everyone asking: Are these actually a good source of protein? Jenn went straight to the source, visiting multiple Dunkin’ locations, digging into the nutrition facts PDF, and asking the questions most of us never think to ask. What she found might surprise you. On the one hand, Dunkin’ uses a real, recognizable dairy-based milk with a clean ingredient list and no added sweeteners or emulsifiers. On the other hand, the protein count may not be quite what the marketing suggests. Jenn also addresses the ingredients that go into your cup beyond that protein milk so that you can decide for yourself if this is a smart, satisfying option or just another trend wrapped in clever branding. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nutrition Nugget: Flavor Syrups

Nutrition Nugget: Fairlife Protein Shake

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Dunkin Protein Drink, Protein Drinks, Fast Food Nutrition, Dunkin Menu, Protein Milk, Lactose Free Milk, Lactaid Brand, Nutrition Facts, Coffee Drinks, Protein Content, Starbucks Protein Drinks, Sugar Free Syrup, Vanilla Syrup, Almond Syrup, Protein Latte, Protein Refresher, Nutrition Nugget, Weight Loss, Wellness Podcast, Health Coach, Healthy Coffee Options, Nutrition Labels, Filtered Skim Milk, Reduced Fat Milk, Vitamin A, Vitamin D3, Lactase Enzyme, Artificial Growth Hormone Free, Dairy Milk, Non Dairy Options, Coffee Additives, Food Marketing, Added Sugar, Saturated Fat, Nutrition Myths, Healthy Eating, Protein Powder, Fast Food Coffee, Megan Thee Stallion Dunkin, Protein Trend, Is Dunkin Protein Drink Actually Healthy, Dunkin Protein Drink Nutrition Facts Review, Protein Coffee

The Alcohol-Cancer Connection (feat. Cecily Mak)

Wed, 04 Mar 2026 03:00:00 -0400

Did you know that consuming alcohol, even casually, is classified in the same cancer risk category as tobacco and asbestos? Today’s conversation is all about the alcohol-cancer connection, the sober curious movement, and how we can make informed choices about our health.

On Salad With a Side of Fries, Jenn Trepeck welcomes Cecily Mak, a former Silicon Valley attorney, breast cancer survivor, and author of Undimmed, for a conversation that is equal parts eye-opening science and deeply personal storytelling. Cecily shares how losing her mother to esophageal cancer and later facing her own breast cancer diagnosis led her to uncover this critical, under-discussed connection between alcohol and cancer risk, and what all of us can do with that information today.

What You Will Learn in This Episode:

✅ The five distinct biological mechanisms that directly link alcohol and cancer.

✅ How the alcohol industry has followed a playbook similar to Big Tobacco, suppressing updates to alcohol labeling laws and lobbying against stronger public health disclosures for decades.

✅ What the sober curious movement looks like beyond the AA model and how alcohol moderation rather than full abstinence can still make a meaningful, measurable difference in your long-term health.

✅ How Cecily Mak's Eight Awarenesses framework helps individuals break free from unwanted habits by building agency, self-compassion, and intentional choice rather than relying on willpower or labels.

TIMESTAMPS:

00:00 The truth about alcohol and cancer risk, why metabolizing alcohol releases a DNA-damaging carcinogen

04:34 Cecily's mother's cancer diagnosis and how years of alcohol dependency shaped her path forward

06:31 A 30-day experiment of an alcohol-free lifestyle reveals transformative benefits on sleep and relationships

08:29 Cecily's breast cancer diagnosis and the discovery linking her drinking history to breast cancer risk factors

12:40 Removing the dimmers and dependence on alcohol, and Cecily shares her journey of writing Undimmed: The Eight Awarenesses for Freedom from Unwanted Habits

17:55 Alcohol classified as a group one carcinogen and how it ranks alongside tobacco, asbestos, and UV radiation

20:14 A discussion on the fight to update the outdated alcohol labeling laws

25:54 The five biological pathways: acetaldehyde, elevated estrogen, oxidative stress, impaired DNA repair, and increased permeability

32:55 Choosing clarity and alcohol-free living as the foundation for personal agency

40:26 Releasing judgment and cultivating self-compassion as tools for sustainable habit change

45:39 Cecily's one most important takeaway: learning to listen to ourselves as the most powerful tool in breaking unwanted habits

KEY TAKEAWAYS:

💎 The link between alcohol and cancer is not theoretical. Alcohol is a proven group one carcinogen that produces acetaldehyde and DNA damage with every single drink, regardless of amount.

💎 The big alcohol industry has spent millions lobbying against updated alcohol labeling laws, keeping the majority of Americans uninformed about risks that many doctors rarely discuss.

💎 You do not need to commit to a lifetime of sobriety for alcohol moderation to matter. Choosing two glasses of wine per week over seven creates a meaningful, cumulative shift in your breast cancer risk factors.

💎 True freedom from unwanted habits comes not from willpower or labels, but from awareness and agency, the foundation of Cecily Mak's Eight Awarenesses in Undimmed.

ABOUT THE GUEST:

Cecily Mak is a mom, entrepreneur, investor, and author of Undimmed. Former tech executive (GC, CRO, COO) at Silicon Valley tech startups, she is a co-founding General Partner at Wisdom Ventures, where she backs founders and their companies focused on human connection and wellbeing. Her work centers on helping people and leaders operate with greater clarity, agency, and presence in a culture full of “dimmers,” the habits and norms that quietly dilute our attention and impact. She lives in Mill Valley, CA.

RESOURCES:

Dry Beyond January - Part One

Text ‘Book’ to 833-801-0500

Dry Beyond January - Part Two

Never a Great Time, Always a Perfect Time

GUEST RESOURCES:

Cecily Mak - Website

Cecily Mak - LinkedIn

Cecily Mak - Instagram

Undimmed, a ClearLife Podcast

Cecily Mak | Substack

QUOTES:

00:22 "Just by having alcohol in our systems, we are releasing a carcinogen into our bodies that harms our DNA." Cecily Mak

11:26 "I think it is helpful for people to hear that it is the antithesis of how we would approach something." Jenn Trepeck

17:49 "I believe the difference between knowing what to do and actually doing it is understanding the why. This cancer connection may be the piece of the why that's missing." Jenn Trepeck

19:34 "Only one in four women in America today are aware of the link between alcohol and breast cancer, a proven causational link, and it is not coming through our expected channels." Cecily Mak

30:47 "It is all about informed choice, even if that choice is two glasses of wine a week versus seven." Jenn Trepeck

37:48 "It is ownership of your choices." Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Alcohol And Cancer Risk, Breast Cancer Risk Factors, Alcohol Carcinogen, Acetaldehyde And Dna Damage, Estrogen And Breast Cancer, Alcohol Use And Health, Quitting Alcohol Benefits, Sober Curious Movement, Alcohol-Free Lifestyle, Reducing Alcohol Intake, Oxidative Stress And Alcohol, Alcohol And Hormones, Cancer Prevention Lifestyle, Alcohol Policy Reform, Surgeon General Warning Alcohol, Big Alcohol Industry, Alcohol Labeling Laws, Unwanted Habits, Dimmer Habits, Habit Change Framework, Eight Awarenesses, Undimmed Book, Alcohol Awareness, Health And Wellness Podcast, Jenn Trepeck, Cecily Mak, Esophageal Cancer, Group One Carcinogen, Alcohol And Estrogen Levels, Informed Choice, Alcohol Moderation, Drinking Less, Breast Cancer Awareness, Us Alcohol Policy Alliance, Silicon Valley, Health Coaching, Salad With A Side Of Fries, Sober Living, Clarity And Alcohol, Alcohol Dependency, How Does Alcohol Increase Breast Cancer Risk, What Happens To Your Body When You Stop Drinking Alcohol

Nutrition Nugget: 0 Calorie (Zero Calorie) Drinks

Fri, 27 Feb 2026 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about zero-calorie drinks and whether they are really the guilt-free option we have been led to believe. A well-known Copenhagen study compared four groups of people who drank a liter a day of regular soda, diet soda, milk, or water for six months, and the results were surprising enough to stop anyone mid-sip. Could a beverage with absolutely no calories still be working against your blood sugar, waistline and your metabolism? What do your gut, your pancreas, and even your taste buds have to do with it? Jenn digs into the science, questions the study's details, and shares what she has seen play out in real life with herself and her clients for years. But before you toss your diet soda or defend it to the end, you should hear what Jenn has to say about who this affects, why, and whether the calorie count on the label is telling you anywhere near the whole story. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nutrition Nugget: IQ Mix

Copenhagen Study

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Zero Calorie Drinks, Diet Soda, Artificial Sweeteners, Aspartame, Insulin Response, Blood Sugar, Weight Gain, Gut Microbiome, Metabolic Health, Calorie Counting, Sugar Cravings, Glucagon, Pancreas, Glucose, Fat Burning, Gut Bacteria, Sweet Taste Addiction, Copenhagen Study, American Journal of Clinical Nutrition, Diet Cola, Regular Soda, Sugar Soda, Milk, Water Intake, BMI, Non-Diabetic Subjects, Weight Loss, Caloric Beverages, Nutrition Research, Food Cravings, Hormones, Insulin Levels, Blood Pressure, Overweight, Obese, Beverage Choices, Wellness, Weight Management, Health Coaching, Microbiome, Nutrition Science, Zero Calorie Drinks And Weight Gain, Do Diet Sodas Cause Insulin Response

Q & A from the Happy Healthy Hub

Wed, 25 Feb 2026 03:00:00 -0400

What if the reason you cannot lose weight, think clearly, or stop craving sugar after dinner has nothing to do with discipline and everything to do with your hormones, your gut, and what you are eating at breakfast? These are the questions your doctor might not be asking or answering, but Jenn is.

On this episode of Salad With a Side of Fries, Jenn Trepeck pulls back the curtain on the powerful Happy Healthy Hub community by sharing this Q&A from inside the hub. Covering hormonal weight gain, natural cholesterol remedies, healing leaky gut, taming food noise, boosting morning energy, and why protein intake early in the day is the most underrated tool for controlling sugar cravings and stubborn weight loss, it’s likely your questions are included too! If you have ever felt like your body is working against you, this episode will help you understand why and what to do about it. For more Q & A, and answers to your personal questions, become a member of the Happy Healthy Hub here: https://asaladwithasideoffries.com/membership/

What You Will Learn in This Episode:

✅ Why hormonal weight gain and metabolic health are always the root cause of stubborn weight struggles and how willpower is never to blame, plus what actually depletes and replenishes this finite resource throughout your day.

✅ How to naturally support cholesterol management through omega-3 supplements, soluble fiber, and reducing sugar and refined grains, and why coenzyme Q10 is essential for anyone currently taking a statin.

✅ The key markers of gut health recovery, including zonulin testing and secretory IgA, and how repeated insults like antibiotics and artificial sweeteners compromise intestinal permeability over time.

✅ How increasing protein intake earlier in the day dramatically reduces food noise, nighttime eating, and sugar cravings, and why satiety hormones like leptin and ghrelin are the real drivers behind your appetite.

TIMESTAMPS:

00:00 Intro: You don’t lack willpower, you’re just spending your finite resources elsewhere throughout the day

03:26 Natural cholesterol remedies using omega-3 supplements, soluble fiber, and reducing sugar/grain/starch intake

07:13 Why coenzyme Q10 is critical for anyone on a statin and the disconnect between statin use and heart health outcomes

09:47 Healing leaky gut: how to recognize recovery, what causes gut lining breakdown, and whether gut health and intestinal permeability damage can fully reverse

15:34 Understanding food noise: how restriction, undereating, and low protein intake amplify cravings throughout the day and why low protein intake early in the day leads to nighttime eating

20:46 Hormonal weight gain vs. metabolism: the roles of insulin, leptin, ghrelin, and satiety hormones in body weight

24:50 How to stop sugar cravings after dinner by switching habits, increasing protein intake, and creating new meal-end rituals

27:19 Warm water with lemon as a bedtime ritual: supporting digestion, gallbladder health, and signaling the end of meals naturally

30:17 What is the easiest area to change first: nutrition, exercise, or health, and discussion of habits

34:04 Jenn’s go-to-tips for meal prep, cooking and takeout, favorite fitness activity and wellness habit that made the biggest difference

42:00 Looking at health and wellness on social media and how it is tied to economics and the top wellness trends for 2026

KEY TAKEAWAYS:

💎 Willpower is a finite and replenishable resource. Hormonal weight gain and metabolic imbalances, not a lack of discipline, are almost always driving stubborn weight-loss resistance. Using willpower upstream to build habits is the most effective long-term strategy.

💎 Cholesterol management is far more connected to sugar and refined grains than to dietary fat. Omega-3 supplements with DHA and EPA, soluble fiber, and regular movement are among the most effective natural cholesterol remedies available without a prescription.

💎 Gut health recovery takes time, especially after years of antibiotics, artificial sweeteners, and processed food. Zonulin testing and secretory IgA are reliable functional markers to track real progress in intestinal permeability healing.

💎 Increasing protein intake early in the day is one of the most powerful and underused tools for silencing food noise, reducing sugar cravings, preventing nighttime eating, and supporting balanced satiety hormones throughout the day.

RESOURCES:

There's a New Food Pyramid. Now What?

Text ‘Book’ to 833-801-0500

It Takes Heart

Q & A Supplements

Willpower Won't Power

QUOTES:

04:22 “Our cholesterol is really tied to sugar way more than it is to fat, and many of us have been told that it's all about fat." — Jenn Trepeck

06:41 “Soluble fiber creates almost a gel-like substance, and the cholesterol can get stuck in that fiber to be eliminated from the system." — Jenn Trepeck

08:15 “Your heart is a giant, very important muscle. If we are blocking the body's production of coenzyme Q10, which is the fuel for our muscle cells, that is a problem." — Jenn Trepeck

17:20 “Nighttime eating is directly connected to undereating in the first half of the day." — Jenn Trepeck

26:48 “If what we are having to end our meal is a little fruit, go for it. We can pick our battles. Over time, as you beef up the protein, things shift." — Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Hormonal Weight Gain, Stubborn Weight Loss, Cholesterol Management, Statin Alternatives, Omega-3 Supplements, Soluble Fiber, Gut Health, Leaky Gut, Intestinal Permeability, Zonulin Testing, Dysbiosis, Microbiome Health, Food Noise, Sugar Cravings, Willpower And Weight Loss, Protein Intake, Blood Sugar Balance, Insulin Resistance, Leptin And Ghrelin, Metabolic Health, HDL Cholesterol, Triglycerides, Coenzyme Q10, Circadian Rhythm, Morning Energy, Nighttime Eating, Undereating Protein, Functional Lab Testing, Secretory IgA, Autoimmune And Gut Health, GLP-1, Satiety Hormones, Natural Cholesterol Remedies, Healthy Fats, Fiber And Heart Health, Deep Sea Fish, DHA And EPA, Sugar And Cholesterol, Nutrient Dense Foods, Weight Management Strategies

Nutrition Nugget: Javvy Coffee

Fri, 20 Feb 2026 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Javvy Coffee. With bold flavors ranging from chocolate raspberry truffle to brownie batter s'mores, and promises to help you "get healthier, lose weight, and reach your fitness goals," this coffee concentrate brand is making some serious noise on social media. But when Jenn digs into the nutrition facts and ingredient lists, things get interesting. Zero calories but full flavor? Natural ingredients but mysterious "natural flavors"? A serving size that seems suspiciously small? And why can't she find any information about who actually makes this product? Between the protein coffee's laundry list of health benefit claims, the concentrate's confusing nutrition labels, and sweeteners that are hundreds of times sweeter than sugar, Jenn has some thoughts. Is Javvy Coffee the convenient, guilt-free beverage solution it claims to be, or is there more to the story hidden behind the marketing language? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Coffee Concentrate Nutrition, Protein Coffee, Coffee Concentrate, Natural Flavors, Whey Protein Concentrate, Added Sugar, Zero Calories, Medium Chain Triglycerides, Reb M, Stevia Sweetener, Acacia Fiber, Arabica Coffee, Instant Coffee, Nutrition Facts, Serving Size, Ingredient Transparency, Food Marketing, Health Claims, Fitness Goals, Weight Loss Coffee, Functional Coffee, Coffee Syrups, Protein Creamer, Lactose Intolerance, Natural Sweeteners, Prebiotic Fiber, Pink Himalayan Salt, Coffee Flavors, Regenerative Farming, Ethical Sourcing, Caffeine Content, Brand Transparency, Label Reading, Food Science, Clean Ingredients, Coffee Alternative, Iced Coffee, Home Coffee, Is Javvy Coffee Good For Weight Loss? What Are The Ingredients In Protein Coffee

Global Perspectives on Menopause (feat. Zora Benhamou)

Wed, 18 Feb 2026 03:00:00 -0400

Are you dreading menopause? What if the menopause horror stories you've heard aren't the whole truth? Women across five continents have shared surprisingly different experiences with this inevitable life transition, and their insights might completely change how you approach your own future health.

Jenn Trepeck hosts returning guest Zora Benhamou on Salad with a Side of Fries for a groundbreaking conversation about menopause around the world. As a gerontologist who's interviewed over 300 women from Vietnam to France, Zora reveals which symptoms appear universal, which treatments different cultures embrace, and why almost no one's mother prepared them for this transition, regardless of where they live.

What You Will Learn in This Episode:

✅ How socioeconomic status and stress management impact the timing and severity of menopause symptoms across different cultures and communities worldwide.

✅ Why menopause experiences with hormone replacement therapy vary dramatically from Spain's hesitation to France's acceptance, and what this reveals about menopause stigma.

✅ The surprising universality of hot flashes and mood swings despite geographic differences, plus which Asian countries show remarkable openness about libido changes during the perimenopause transition.

✅ How gerontology research connects the mind-body connection to aging gracefully, and why understanding your entire life course health matters for longevity planning.

TIMESTAMPS:

00:00 Global menopause perspectives and how cultural menopause experiences shape women's transitions worldwide

05:59 Understanding gerontology research and why the mind-body connection matters from birth through post menopause life

08:59 Gathering research from over 300 women about menopause, asking five questions

16:21 Socioeconomic status impact on perimenopause transition timing and how stress management affects menopause anxiety levels

20:54 Hot flashes: universality versus cultural differences in libido changes and mood swings during hormonal transitions

23:08 Hormone replacement therapy attitudes and HRT options

27:19 Understanding menopause as a spectrum with diverse experiences and tools to make the perimenopause transition easier

29:02 Breaking menopause stigma through conversation and recognizing menopausal depression as life-threatening, and why knowing it's hormones, not you, can save lives

30:47 Cultural differences in menopause discussion from the Czech Republic's ageism to varying levels of openness worldwide

33:21 How household support and reverence for older women create better menopause outcomes and easier transitions

36:18 Understanding perimenopause starts in mid-thirties with progesterone loss, not just something after age 50

38:40 The 103 menopause symptoms beyond hot flashes, including joint pain, anxiety, and sleep issues, are often misdiagnosed

39:43 Testing, measuring, and assessing perimenopause symptoms through data tracking and biohacking for better health

KEY TAKEAWAYS:

💎 Women worldwide face similar dismissal from medical professionals regarding menopause symptoms, creating a universal gap in menopause education that leaves patients struggling to find proper menopause support and treatment options.

💎 Gerontology research reveals the aging process begins at birth, making perimenopause transition preparation in your thirties crucial for longevity planning rather than waiting until symptoms appear later in life.

💎 With 103 documented menopause symptoms ranging from joint pain to phantom smells, many women suffer misdiagnosis and unnecessary medications when hormone replacement therapy or biohacking approaches could address root causes effectively.

💎 Your perception and management of stress management during the menopausal journey matters more than the stressors themselves, while household support and feeling revered significantly improve outcomes and ease the entire transition experience.

ABOUT THE GUEST:

Zora Benhamou is a gerontologist who studies aging and is dedicated to challenging menopause stigma and ageist stereotypes. As the dynamic host of the Hack My Age podcast, she focuses on empowering women navigating the menopausal transition through biohacking techniques and information from forward-thinking experts.

Zora serves as a passionate menopause educator. She is the visionary behind HackMyAge.com and the author of the Longevity Master Plan and the cookbook "Eating For Longevity," offering invaluable resources and programs for women in perimenopause and postmenopause. Zora's commitment to normalizing conversations about menopause is evident in her creation of the support group and community, Biohacking Menopause.

She completed the Institute of Bioidentical Medicine's Menopause Method training and Dr. Stacey Sims' Menopause for Athletes course, and is an active member of esteemed organizations such as the Gerontological Society of America, the Aging Society of America, the British Menopause Society, and the European Menopause and Andropause Society.

With a Master's degree in Gerontology from the prestigious University of Southern California, Zora's expertise extends to sports nutrition coaching and Oxygen Advantage Breathing instruction, further enriching her holistic approach to women's wellness.

RESOURCES:

Supercharge Recovery from Surgery and More (feat. Zora Benhamou)

Text ‘Book’ to 833-801-0500

Biohacking Menopause Membership - Hack My Age

GUEST RESOURCES:

Hack My Age

Hack My Age - Instagram

Hack My Age (@HackMyAge) • Facebook

Zora The Explorer (@hackmyage) | TikTok

Hack My Age - YouTube

Biohacking Menopause Support Group | Facebook

Reverse Menopause Weight Gain: New Blood Sugar Balancing Tips - Jenn Trepeck

How To Simplify Health & Build Consistency in Midlife With This Biostack - Jenn Trepeck

Menopause & Blood Sugar: How to Use a Continuous Glucose Monitor - Zora Benhamou

QUOTES:

01:24 "One of the biggest topics in wellness over the last year has been menopause, and we're still learning every single day." - Jenn Trepeck

10:58 "Menopause is inevitable, but suffering is optional." - Zora Benhamou

25:09 "In women's health across the board it's this suck it up, figure it out mentality." - Jenn Trepeck

26:55 “So interesting and so funny that, as we said, we sort of block it out. We don't necessarily see ourselves the way other people experience us.” Jenn Trepeck

38:41 "There are over 103 symptoms of menopause that are documented, and we only think about five or six." - Zora Benhamou

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Menopause Symptoms, Global Menopause Perspectives, Hormone Replacement Therapy, Perimenopause Transition, Hot Flashes, Menopause Anxiety, Cultural Menopause Experiences, Menopause Education, Post Menopause Life, Bone Density Testing, Menopause Stigma, Aging Process, Gerontology Research, Mind Body Connection, HRT Options, Natural Menopause, Menopause Support, Women's Health Advocacy, Menopausal Journey, Stress Management, Longevity Planning, Socioeconomic Menopause Impact, Libido Changes, Mood Swings, Medical Menopause Treatment, Menopause Preparation, Generational Health Gaps, Southeast Asian Menopause, European Menopause Attitudes, Nutritional Menopause Support, Menopause Supplements, Evening Primrose Oil, Dong Quai Benefits, Menopause Doctor Dismissal, Universal Women's Experiences, Menopause Recovery, Aging Gracefully, Life Course Health, Menopause Awareness, Biohacking Menopause, Health Transitions, How To Manage Menopause Symptoms Naturally, What Women Around The World Say About Menopause

Nutrition Nugget: Okinawan Sweet Potatoes

Fri, 13 Feb 2026 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Okinawan Sweet Potatoes. You've probably seen these purple beauties in your grocery store, but what’s so “super” about them? With their striking white exterior and vibrant purple interior, these potatoes offer substantial nutritional benefits, from high antioxidant levels to potential longevity benefits. Here's the catch: they also contain a whopping 61 grams of carbs per cup. How can a high-carb food support blood sugar balance? Well, the secret is in the way you prepare them. Jenn breaks down the fascinating science behind these potatoes, including their surprising glycemic index range and connection to one of the world's longest-living populations. Tune in to learn about this superfood and decide if you want to add it to your grocery list. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nutrition Nugget: Cool Your Rice

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Okinawan Sweet Potato, Purple Sweet Potatoes, Japanese Sweet Potatoes, Beni Imo, Hawaiian Sweet Potatoes, Antioxidants, Anthocyanins, Resistant Starch, Blood Sugar Balance, Glycemic Index, Vitamin A, Potassium, Fiber, Anti-Inflammatory Foods, Longevity Diet, Blue Zones, Okinawa Japan, Health Span, Superfoods, Nutrient Dense Foods, Immune Support, Cardiovascular Health, Hormone Production, Cancer Prevention, Chronic Disease Prevention, Short Chain Fatty Acids, Colon Health, Insulin Sensitivity, Vitamin C, B Vitamins, Morning Glory Family, Cooking Methods, Steaming Vegetables, Boiling Potatoes, Resistant Starch Benefits, Anti-Aging Foods, Skin Health, Micronutrients, Plant-Based Nutrition, Whole Foods, How To Cook Okinawan Sweet Potatoes For Blood Sugar Balance, Purple Sweet Potato Antioxidant Benefits Compared To Blueberries

Your Libido is a Health Marker (feat. Dr. Diane Mueller)

Wed, 11 Feb 2026 03:00:00 -0400

Sexual health and wellness aren't just about pleasure; they are a critical health marker revealing what's happening inside your body. If you've noticed changes in your libido, you're receiving valuable information about your overall wellness. Are you ready to decode what your body is telling you?

Host Jenn Trepeck welcomes Dr. Diane Mueller, a leading authority in sexual wellness and functional medicine, to explore why your libido is a health marker you can't afford to ignore. Together, they uncover the connections between sexual desire, cardiovascular health, hormonal balance, and stress management, while addressing the physical, personal, and relational barriers that impact your intimate wellness.

What You Will Learn in This Episode:

✅ Why sexual health serves as a critical health marker revealing underlying imbalances in your cardiovascular system, hormones, and neurological function

✅ How oxytocin is released during intimacy provides powerful stress relief by lowering cortisol levels and supporting bone health, brain health, and connection

✅ The three pillars of low libido root causes: physical factors like pelvic floor health and blood flow, personal barriers including body image and shame, and relational communication challenges

✅ Practical interventions including specific supplements like citrulline for nitric oxide production, proper testing for thyroid health including reverse T3, and movement practices for embodiment

TIMESTAMPS:

00:00 Libido as a health marker and why sexual wellness impacts overall well-being and longevity

04:04 Defining healthy libido and why medical definitions of hypoactive sexual desire disorder are inadequate

08:33 The connection between relationship health, weekly intimacy frequency, and happiness quotients in partnerships

09:44 Understanding oxytocin levels during orgasm versus cuddling and the profound impact on stress management

14:13 Advice for single individuals on self-pleasure, the Lioness device, and building body confidence independently

18:47 Why testosterone alone doesn't solve low libido and the multiple root causes requiring comprehensive approaches

25:21 Physical root causes, including pelvic floor health, blood flow, thyroid function, and neurological inflammation

34:43 Supplementation strategies using citrulline, nitric oxide precursors, magnesium, and VEGF enhancement through movement

37:43 Personal barriers around body image and shame processing through embodied movement and sensual dance practices

46:14 Relational communication in the bedroom and how 92% of satisfying sex lives involve open dialogue

KEY TAKEAWAYS:

💎 Sexual health functions as your body's check engine light, signaling potential issues with circulation, hormone levels, thyroid function, or gut microbiome health

💎 Achieving orgasm raises oxytocin levels 100 times higher than hugging, providing powerful benefits for cardiovascular health, bone density, memory, and cortisol reduction

💎 Addressing low sexual desire requires examining three pillars: physical factors like pelvic floor strength and blood flow, personal elements including body image and trauma, and relational communication patterns

💎 Simple interventions like citrulline supplementation, checking reverse T3 levels, practicing embodied movement, and using devices for pelvic floor training can dramatically improve sexual wellness

ABOUT THE GUEST:

Dr. Diane Mueller, ND, DAOM, is a seasoned authority in sexual wellness, blending a strong educational foundation with extensive clinical and teaching experience. With dual doctorates in Naturopathic Medicine and Acupuncture and Oriental Medicine, Diane has advanced the discourse on sexual health through her practice, My Libido Doc. Her personal journey through sexual health challenges has equipped her with a unique empathetic lens, enriching her holistic approach to patient care. Diane extends her expertise through 'The Libido Lounge' podcast, her online training institute, and by training medical professionals worldwide in functional medicine. Her proactive community engagements include co-hosting sexual health events and participating in numerous summits, reflecting her commitment to fostering a well-informed sexual wellness dialogue. At the heart of her practice lies the belief that a healthy libido is a cornerstone to holistic wellness, driving a practice that has orchestrated transformative health journeys for her clients.

RESOURCES:

Heart Health is Sexual Health

Text ‘Book’ to 833-801-0500

Kegels are for More Than Better Sex (feat. Liz Miracle of kGoal)

kGoal - Website Use Code: TREPECK for 10% OFF

GUEST RESOURCES:

Free Products and Discounts on Items Mentioned On The Show: MyLibidoDoc.com/Products

Hot and Modern Monogamy Club

My Podcast "Libido Lounge" mylibidodoc.com/podcast

MyLibidoDoc - Website

Youtube.com/@mylibidodoc

Dr. Diane Mueller - Instagram

Dr. Mueller's Book - Want To Want It

Dr. Diane Mueller - LinkedIn

My Libido Doc - TikTok

Your Diet Might Be Killing Your Desire (Here's What It Means) feat. Jenn Trepeck

QUOTES:

04:22 "Sexual imbalances are warning signs if we're tired all the time or have headaches, but when libido is low, we just put it into a separate bucket and don't realize this is an underlying sign of an imbalance." - Dr. Diane Mueller

10:16 "When you orgasm, oxytocin blood levels raise about a hundred times compared to ten times with kissing or cuddling. Why would we have all this capacity for pleasure if it didn't have a purpose?" - Dr. Diane Mueller

18:07 "I think most of the time when people feel like there is an issue with their sexual desire or even sexual performance, the tendency is to automatically jump to blaming hormones, like testosterone." - Jenn Trepeck

22:14 "I love this idea of putting the underlying root causes into categories of physical, personal, and relational." - Jenn Trepeck

32:53 "It's so interesting because even as we're talking about all these things, it's reiterating and reinforcing how much this is an indicator of what else is happening in the body." - Jenn Trepeck

42:44 "My meditation coach talks about putting music on and dancing and being in your body, and even touching when you're putting lotion on your arms and paying attention to touching our bodies and feeling touch even if it's in the course of our everyday activities." - Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Sexual Health and Wellness, Libido, Sexual Wellness, Hormonal Balance, Oxytocin, Cortisol, Testosterone, Estrogen, Pelvic Floor Health, Blood Flow, Cardiovascular Health, Body Image, Intimacy, Relationship Health, Stress Relief, Functional Medicine, Root Causes, Thyroid Health, Inflammation, Gut Microbiome, Vaginal Health, Nitric Oxide, Orgasm, Sexual Desire, Hypoactive Sexual Desire Disorder, Bone Health, Brain Health, Connection, Self-Care, Holistic Wellness, Sexual Performance, Health Marker, Chronic Imbalances, Vascular Health, Neurological Inflammation, Personal Barriers, Relational Barriers, Movement Practice, Dance Therapy, Shame Processing, Body Confidence, How To Improve Libido Naturally, Signs Of Low Sexual Desire

Nutrition Nugget: C-C-C

Fri, 06 Feb 2026 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the C-C-C, which stands for Catch, Challenge, Change. Do your negative thoughts secretly sabotage your health goals? When that inner voice says "you're too busy," "you have no willpower," or "you've failed again," is it telling the truth or just repeating old patterns that hold you back? Jenn introduces a practical mental tool to interrupt the defeating thought loops we all experience on our wellness journeys. But here's the real question: are you actually too tired for that workout, or is something else going on? Could the "evidence" of failure actually be hiding signs of progress you're refusing to see? Jenn breaks down how to catch these negative thoughts in action, challenge the beliefs behind them, and ultimately transform your inner dialogue. But the approach might surprise you. Is it really about being "1% better every day," or is there a more realistic way to build mental toughness without the pressure? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Negative Self-Talk. Catch, Challenge, Change, Mental Framework, Thought Patterns, Old Habits, Inner Dialogue, Limiting Beliefs, Self-Talk, Wellness Mindset, Weight Loss Mindset, Positive Thinking, Mental Toughness, Cognitive Reframing, Healthy Mindset, Behavior Change, Self-Sabotage, Motivation Strategies, Willpower Myths, Progress Tracking, Mindset Shift, Personal Growth, Mental Health Tools, Habit Building, Wellness Journey, Diet Culture, Fitness Goals, Self-Compassion, Negative Thoughts, Brain Patterns, Thought Management, Success Mindset, Health Goals, Mental Strength, Lifestyle Change, Wellness Tips, Healthy Habits, Self-Improvement, Goal Setting, Mindful Eating, Weight Management, Personal Development, How To Challenge Negative Thoughts About Dieting, Overcoming Limiting Beliefs In Weight Loss

There's a New Food Pyramid. Now What?

Wed, 04 Feb 2026 03:00:00 -0400

Have you noticed that our food pyramid looks a little different? With the FDA’s 2026 release of the updated food pyramid and dietary guidelines, Jenn is here to unpack why these changes matter and what they might mean for your health and your plate.

In this episode, host and health coach, Jenn Trepeck breaks down the controversial new dietary guidelines released by the FDA in 2026. From the seemingly dramatic increase in protein and dairy intake recommendations to her concerns about food quantity versus quality, what do these changes mean for us on an individual level or for our families? Jenn also discusses the massive implications for millions of Americans that rely on federal nutrition programs such as school lunch programs, SNAP benefits, the WIC program, and military meals. With the slogan “Make America Healthy Again” Jenn breaks down the resources to discern whether these new guidelines are based on evidence-based research or meat and dairy industry influence. Remember, nutrition is nuanced and individualized, there is not a “one-size-fits-all” dietary plan.

What You Will Learn in This Episode:

✅ Why the new dietary guidelines impact millions of Americans through federal nutrition programs, including the school lunch program, SNAP benefits, and the WIC program, and how these changes will affect meal planning for the most vulnerable populations

✅ The controversial shift in protein recommendations from 0.8 to 1.2 to 1.6 grams per kilogram, and why this increase raises questions about evidence-based nutrition versus food industry influence

✅ The critical difference between public health recommendations and individual health needs, and why understanding this distinction is essential for making informed nutrition education decisions

✅ How the removal of the health equity lens and emphasis on red meat consumption without addressing food quality concerns demonstrates the challenge of creating truly comprehensive nutrition standards

TIMESTAMPS:

00:00 Federal nutrition programs, why dietary guidelines feed students with varied nutrients from different food groups

01:48 New nutrition guidelines and the confusion that comes with the updated food pyramid

07:41 Why these dietary guidelines matter for military food assistance, school meals, and other federal nutrition programs

11:19 Statistics reveal 6.7 million on WIC, 41.7 million on SNAP benefits, and 30 million students receive school lunch nationwide

15:39 Breaking down the upside-down food pyramid showing meat and dairy at the top, vegetables and fruit in the middle, and whole grains at the bottom

21:26 Discussion on food industry funding and which beef, pork, and dairy associations paid dietary guideline committee members

24:15 Protein recommendations increase without any mention of food quality or emphasizing plant protein sources like legumes and beans

30:27 The recommendation of three servings of dairy per day ignores lactose intolerance and possible health impacts of dairy

32:53 Only three servings of vegetables recommended per day equals the same amount as dairy servings

36:18 Saturated fat capped at 10% creates a puzzle when combined with increased red meat consumption without quality considerations

41:15: Whole grains recommendation of two to four servings a day

44:01 Bottom line recommendations from the new guidelines assessment

KEY TAKEAWAYS:

💎 The new dietary guidelines directly impact over 80 million Americans through federal nutrition programs, making compliance essential for school lunch program reimbursement and nutrition assistance funding

💎 Nutrition is nuanced and individualized, with food access, environmental factors, and personal health outcomes varying significantly across populations, yet one-size-fits-all dietary patterns remain problematic

💎 The dramatic increase in protein recommendations lacks consensus among nutrition science experts and ignores existing data showing most Americans already exceed previous minimums for protein intake

💎 The removal of health equity considerations and emphasis on quantity over food quality raises concerns about the food industry's influence on supposedly evidence-based nutrition policy

RESOURCES:

The Health Tool No One’s Talking About

Text ‘Book’ to 833-801-0500

Your New BFF: Flexibility

Going Against the Textbook

Dietary Guidelines for Americans, 2025–2030

Eat Real Food

Fact Sheet

The Scientific Foundation for the Dietary Guidelines for Americans, 2025–2030

Daily Servings by Calorie Level

CDN Real Food

QUOTES:

01:42 "The FDA released a new food pyramid and frankly, now what? I think of it like new year, new dietary confusion." - Jenn Trepeck

09:38 "There's a difference between public health and individual health, and the way we communicate about those things and the choices that are made." - Jenn Trepeck

16:28 "The image is like the primary communicator, and this image is not particularly clear. Most people aren't looking at the rest of those words." - Jenn Trepeck

21:33 "I could already tell you before I even did any research which industries were behind this pyramid. It's so obvious who paid for this." - Jenn Trepeck

26:19 "There is zero conversation in the protein category about the quality of it. That's the big driver between whether red meat is going to support our health or make it increasingly challenging." - Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Dietary Guidelines, Food Pyramid, Protein Recommendations, Nutrition Science, How To Follow New Dietary Guidelines 2025, Federal Nutrition Programs, School Lunch Programs, SNAP Benefits, Protein Intake, Food Quality, WIC Program, Meal Planning, Evidence-Based Nutrition, Public Health, Individual Health, Nutrition Education, Health Equity, Red Meat Consumption, Nutrition Standards, Nutrients, Food Groups, School Lunch, Meat, Dairy, Whole Grains, Food Industry, Plant Protein, Fiber, National School Lunch Program, Nutrition Assistance, School Meals, Dairy, Carbohydrates, Nutrient Intake, SNAP, National School Lunch Program, Nutrition Assistance, School Meals, Nutrition Communication, Nutrition Confusion, Dietary Guideline Committee, Plant Protein, Food Access, Health Outcomes, Dietary Patterns

Nutrition Nugget: Carbe Diem Pasta

Fri, 30 Jan 2026 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Carpe DM Pasta, the wheat-based pasta alternative that promises 55% less net carbs and a whopping 24 grams of fiber per serving. With modified wheat starch as the fiber source and backing from General Mills, this pasta raises intriguing questions. Could those 24 grams of fiber, still trigger unexpected blood sugar responses? What about wheat sensitivity concerns, even with European-style semolina? And are you missing crucial micronutrients when your fiber comes from grains instead of vegetables? Jenn breaks down whether this high-fiber alternative is truly a win for your health goals or just another processed food in disguise. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Wheat, Celiac, Gluten and Glyphosate

Building a Balanced Plate

The Health Tool No One’s Talking About

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, High Fiber Pasta, Modified Wheat Starch, Net Carbs, Wheat-Based Pasta, Gluten Sensitivity, Blood Sugar Response, Fiber Content, Processed Food, Balanced Plate, European Semolina, Vital Wheat Gluten, Nutrient Diversity, Micronutrients, Chickpea Pasta, Gut Microbiome, Leaky Gut, Protein Content, Quality Fat, Traditional Pasta, Pasta Alternative, Gluten Free, Ancient Wheat, Modern Wheat, Carb Heavy Foods, Food Sensitivity, Inflammation, Brain Fog, General Mills, Serving Size, Rule Of Five, Single Digit Net Carbs, Grain Fiber, Vegetable Fiber, Fruit Fiber, Inefficient Fuel, Health Goals, Weight Loss, Wellness Tips, Nutrition Facts, Food Label, Balanced Meal, Pasta Shapes, Wheat Intolerance, Digestive Health, Is Best Low Carb Pasta Alternatives For Weight Loss

Mineral Balancing for Your Fatigue, Brain Fog, ADHD, Energy, Thyroid & More (feat. Sophie Shepherd)

Wed, 28 Jan 2026 03:00:00 -0400

Are you struggling with unexplained fatigue, stubborn weight gain, or brain fog despite doing all the "right" things? Mineral balancing might be the missing piece in your wellness puzzle. In this episode, we will explore how mineral deficiencies impact everything from thyroid health to energy levels, and why most people are walking around undernourished without even knowing it.

Join Jenn Trepeck on Salad With a Side of Fries as she chats with Sophie Shepherd, founder of She Talks Health and a functional medicine expert. Sophie shares her transformative story of reversing Hashimoto's disease and gut dysfunction through mineral balancing and explains how most of us are severely undernourished despite eating well. Discover which everyday habits are silently depleting your magnesium, potassium, and sodium levels, why the calcium-to-potassium ratio matters more than you think for thyroid health, and how simple dietary shifts can restore your energy production and hormone balance without extreme measures or restrictive protocols.

What You Will Learn in This Episode:

✅ How mineral imbalances contribute to thyroid dysfunction, chronic fatigue, and brain fog, and why traditional thyroid panels might not reveal the complete picture of your health

✅ The critical role of HTMA testing (hair tissue mineral analysis) in identifying nutrient deficiencies and understanding the unique mineral balance your body needs based on your life stage and stress levels

✅ Which everyday factors deplete your minerals most rapidly, including chronic stress, undereating, poor gut health, birth control, and other medications that create hidden nutritional deficiencies

✅ Practical food strategies to support adrenal function and energy production, including the benefits of high-quality sea salt, bone broth, coconut water, and why potatoes deserve a place in your mineral-rich diet

TIMESTAMPS:

00:00 Introduction to mineral balancing and how calcium-potassium ratios affect thyroid hormone absorption into cells

05:24 Sophie's health journey from IBS diagnosis to discovering Hashimoto's and reversing symptoms through functional medicine

09:52 Understanding minerals as the spark plugs of life and what mineral balance truly means for your body

11:50 Common signs of mineral deficiency, including fatigue, salt cravings, brain fog, mood swings, and PMS symptoms

14:41 Top mineral thieves in daily life, chronic stress, undereating, soil depletion, and medication side effects

17:28 When to consider functional lab testing versus focusing on foundational wellness habits and lifestyle changes

21:51 Food-first approach to mineral balancing, focusing on macro minerals like magnesium, sodium, and potassium

25:29 Debunking sodium fears and understanding the difference between table salt and high-quality Celtic sea salt, and mineral relationships and cofactors

30:31 Final thoughts on finding solutions to mineral imbalances and reclaiming energy through personalized nutrition

32:37 Brand recommendations, minerals that are overprescribed, and Sophie leaves the listeners with her final advice

KEY TAKEAWAYS:

💎 Mineral balancing is not about taking random supplements but understanding your body's unique needs. The relationship between calcium and potassium is particularly crucial for thyroid health, as too much calcium relative to potassium prevents thyroid hormones from entering cells, leading to classic hypothyroid symptoms despite normal lab results.

💎 Chronic stress is the number one mineral thief, rapidly depleting magnesium, sodium, potassium, and vitamin C reserves. Combined with undereating, poor soil quality, and certain medications like birth control, most people are walking around severely undernourished even when eating seemingly healthy diets.

💎 Simple food strategies can dramatically improve mineral balance, high-quality sea salt supports adrenal function, bone broth provides multiple minerals, coconut water delivers potassium, and dark leafy greens offer magnesium. The key is adding these nutrient-dense foods consistently rather than attempting overnight transformations.

ABOUT THE GUEST:

Sophie Shepherd is the Founder of SHE Talks Health and a Functional Diagnostic Nutrition Practitioner and NLP Certified Life Coach who helps women with Hashimoto’s, thyroid issues, and mystery symptoms like fatigue, bloating, anxiety, and brain fog find easy, sustainable ways to feel themselves again, finally. Her approach blends functional lab testing, mineral balances and emotional wellness tools to create sustainable, personalized health shifts without the extremes. Sophie’s mission is to help women take their power back and slay the old stories that have kept them stuck in sick, burnt-out bodies.

RESOURCES:

The Health Tool No One’s Talking About

Text ‘Book’ to 833-801-0500

Ep. 101 The Mind-Body Connection to Metabolic Health with Jenn Trepeck

GUEST RESOURCES:

SHE Talks Health - Website

Sophie Shepherd - Instagram

SHE Talks Health - Facebook

Podcast Episodes - SHE Talks Health

Work with Sophie:

Morning Mineral Mocktail guide

Thyroid Health Audit Call

HTMA Mineral Reset

Free Health Discovery Call

Stop Guessing at Your Thyroid & Get Answers

Jenn Trepeck - SHE Talks Health

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Mineral Deficiency, Thyroid Health, Hashimoto's Disease, Functional Medicine, Hair Tissue Mineral Analysis, HTMA Testing, Adrenal Support, Nutrient Absorption, Magnesium Deficiency, Potassium Benefits, Sodium Balance, Calcium Intake, Electrolyte Balance, Chronic Fatigue, Brain Fog Solutions, Energy Production, Hormone Balance, Copper Zinc Ratio, Estrogen Dominance, Gut Health, Autoimmune Disease, Thyroid Symptoms, Adrenal Fatigue, Micronutrients, Sea Salt Benefits, Bone Broth Nutrition, Digestive Health, Nutritional Testing, Mineral Co-Factors, Supplement Quality, How To Balance Minerals For Energy, Natural Solutions For Thyroid Problems

Nutrition Nugget: NEAP Foods Protein Gel

Fri, 23 Jan 2026 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about NEAP Foods Protein Gel, the innovative portable protein option created by a runner-turned-strength-trainer who wanted a better alternative to chalky shakes and heavy bars. With 20 grams of protein, zero sugar, and minimal ingredients all in a convenient squeeze pouch, this gel may catch some attention in the fitness world. Jenn dives deep into the ingredient list, from bovine collagen to beneficial amino acids like L-tryptophan and L-methionine, and shares her thoughts on how it stacks up against other protein supplements. Could this be the solution for anyone looking for protein on the go without compromise? What does Jenn really think about the collagen source, the sweeteners, and whether this gel is worth adding to your routine? Tune in to find out. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Protein Gel, NEAP Foods, Portable Protein, Collagen Protein, Post Workout Protein, Pre Workout Nutrition, Protein Supplements, Bovine Collagen, Hydrolyzed Collagen, Protein Absorption, Muscle Building, Strength Training Nutrition, Protein On The Go, Meal Replacement, Protein Powder Alternatives, Natural Flavors, Sugar Free Protein, Low Carb Protein, Monk Fruit Sweetener, Stevia Extract, L Tryptophan, L Methionine, Amino Acids, Antioxidants, Tissue Repair, Serotonin Production, Clean Ingredients, Food Label Analysis, Nutrition Facts, Protein Bars, Protein Shakes, Energy Gels, Intra Workout Fuel, Functional Foods, Convenient Nutrition, Shelf Stable Protein, Zero Sugar Supplements, Collagen Types, Whey Protein Comparison, Fitness Nutrition, Athletic Performance, Protein Intake, Best Portable Protein Gel For Athletes, How To Choose Protein Supplements Without Fillers

Never a Perfect Time, Always a Great Time (feat. Dr. Sherry Price)

Wed, 21 Jan 2026 03:00:00 -0400

Does your New Year's plan already feel like a struggle? Here's the truth bomb you need—motivation is fickle and commitment is your secret weapon. If you're tired of the same old "just have more willpower" advice, this conversation is about to change everything about how you approach changing your habits.

Jenn Trepeck keeps it refreshingly honest on Salad with a Side of Fries as she chats with Dr. Sherry Price about what actually works when you're trying to create sustainable habits. Dr. Price gets vulnerable about her struggle with overdrinking and why the "perfect plan" kept failing her. They dive into the gloriously messy middle of change, why progress over perfection isn't just a cute saying, and how giving yourself grace (yes, actual grace!) is the missing ingredient in your wellness journey. No BS, no toxic positivity—just real talk about behavioral changes that stick.

What You Will Learn in This Episode:

✅ Why motivation vs commitment makes all the difference—and how to shift from white-knuckling your goals to honoring your deeper desires for sustainable habits

✅ The truth about the messy middle of transformation and why the uncomfortable middle phase is actually where the real magic (and learning) happens in your behavioral change journey

✅ How to navigate the witching hour cravings and understand that your body needs time to reach a new homeostasis—plus why knowing cravings will eventually disappear is game-changing

✅ The power of radical honesty with yourself and finding the right support system that aligns with your actual goals, not someone else's version of perfection

TIMESTAMPS:

00:00 Dr. Price shares her personal story of overdrinking, the witching hour and why knowing better doesn't always mean doing better when it comes to breaking unhealthy habits

09:31 The critical difference between motivation vs commitment and why toxic independence keeps high achievers stuck in unhealthy patterns

13:37 Progress over perfection for lasting behavioral change and learning to give yourself grace through transformation

18:22 Why cravings are normal during habit change and how understanding your body's need for homeostasis makes the process less mythical and more manageable

23:31 The importance of radical honesty with yourself, defining your next phase, and navigating social situations without fear of judgment

27:30 Focusing on what you're gaining rather than what you're giving up—reframing desire to support sustainable habits and feeling good the next day

30:56 Practical strategies for handling the moments when your body signals cravings

33:20 Exploring different wellness focuses beyond alcohol—stress management, sleep, hydration, and movement as areas for habit change

37:05 The role of self-compassion in creating lasting change and why beating yourself up never leads to sustainable transformation

KEY TAKEAWAYS:

💎 Willpower is finite and eventually runs out—true transformation comes from building commitment to yourself, not relying on fleeting motivation or beating yourself up when things don't go perfectly according to plan

💎 The messy middle is where real growth happens during behavioral change—people who get from A to B in a straight line often haven't learned the skills needed to maintain their changes when life inevitably happens

💎 Your body needs time to adjust to new patterns and reach homeostasis, which means cravings and discomfort during habit change are not signs of failure but normal biological responses that will eventually pass

💎 Finding support from someone who shares your actual goals (not society's version of what your goals should be) accelerates your journey and helps you avoid the trap of toxic independence that keeps many high achievers stuck

ABOUT THE GUEST:

Sherry B. Price, PharmD, APh, MBA, BCPS, is an advanced pharmacist practitioner, certified life and weight loss coach, and host of the Health, Habits and Epic Living podcast. Through her transformative holistic programs, private coaching, and healing sessions, Dr. Price has empowered thousands of women to break unhealthy habits, shed stubborn belly fat, and reclaim their health – all while creating a life they truly love.

Dedicated to helping women take charge of their health and well-being, Dr. Price integrates lifestyle medicine, mindset shifts, and sustainable habit change to foster lasting health and vitality.

Before becoming a life coach, Dr. Price co-founded RxPrep, Inc., an exam preparation company that helped thousands of students each year become licensed pharmacists. Dr. Price spent over a decade working as a clinical pharmacist in critical care, cardiology, academia, and the pharmaceutical industry. She graduated from the Philadelphia College of Pharmacy and Science and completed residency programs at Duke University and Barnes-Jewish Medical Center. A Pennsylvania native, Dr. Price now lives in beautiful San Diego with her amazing husband and daughter.

RESOURCES:

Ep. 333 Building Connection and Community with Wellness in Mind - Sarah Wragge

Text ‘Book’ to 833-801-0500

GUEST RESOURCES:

Ep #259 – Uncomplicating Wellness with Jenn Trepeck - Dr. Sherry Price

Dr. Sherry Price - Website

Sherry Price Coaching - Facebook

Sherry Price, PharmD, APh, BCPS, MBA (@drsherryprice) • Instagram

Sherry Price Coaching - YouTube

QUOTES:

07:25 “It started to bother me more and more, especially the next day when you're missing your workouts, or you're not getting up on time, or you're needing that extra cup of coffee or two. I know better, but why am I not doing better?” — Dr. Sherry Price

18:40 "Nobody told me it takes time for your body to reach this new homeostasis. So the cravings are normal, natural, and should be there. I'm thinking they shouldn't be here. But it wasn't until somebody said, no, no, they're supposed to be there." — Dr. Sherry Price

21:36 "We assume that everybody has the same goal as us and then we're following their recommendations, but actually they're training for a marathon and I have no desire to run a marathon." - Jenn Trepeck

24:43 “That next phase might be a focus on sleep, hydration, stress or movement, the alcohol, whatever it is. I love the idea of being selective about who we share it with, because there may be moments when we want to do less sharing.” — Jenn Trepeck

30:57 “Thinking about nutrition or that food piece, if we could say more veggies, less processed food, more protein.” — Jenn Trepeck

38:42 “The piece I'm coming away with is gentleness to our experience and the things that we want to do and most desire for 2026, we can do them and not in a way that requires a hundred percent or zero.” — Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Habit Change, Sustainable Habits, Motivation Vs Commitment, Breaking Unhealthy Habits, Messy Middle, Progress Over Perfection, Lifestyle Medicine, Mindset Shifts, Overdrinking, Health Coach, Witching Hour, Toxic Independence, Homeostasis, Self-Compassion, Radical Honesty, Behavioral Change, Alcohol Reduction, Drinking Habits, Health Goals, New Year Resolutions, Willpower Fatigue, Emotional Eating, Cravings Management, Mental Health Support, Recovery Journey, Shame And Guilt, Self-Judgment, Peer Pressure, Social Drinking, Accountability Partner, Wellness Coach, Clinical Pharmacist, Harm Reduction, Relapse Prevention, Goal Setting, Personal Transformation, Building Sustainable Habit Change Through Commitment Over Motivation, How To Break Unhealthy Habits Without Willpower, Creating Sustainable Lifestyle Changes That Actually Stick

Nutrition Nugget: Your Face

Fri, 16 Jan 2026 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Your Face and how the expressions you make while working out might be completely sabotaging your fitness goals. Could clenching your jaw and squinting through that last rep actually be telling your body you're in danger and ramping up your cortisol levels? On the flip side, what if something as simple as smiling or laughing during exercise could rewire your brain to associate movement with joy and reward? Jenn explores the fascinating connection between your facial expressions and your autonomic nervous system—but is forcing a smile during a brutal workout realistic, or will it actually make a difference in how your body responds to exercise? Tune in to find out. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Facial Expressions During Exercise, Exercise And Stress Relief, Autonomic Nervous System, Sympathetic Nervous System, Parasympathetic Nervous System, Fight Or Flight Response, Rest And Digest, Cortisol Levels, Exercise Fatigue, Smiling While Exercising, Dopamine Release, Endorphins, Cranial Nerve Seven, Facial Nerve, Amygdala, Mid Cingulate Cortex, Mind Body Connection, Nervous System Signals, Jaw Clenching, Exercise Struggle, Workout Recovery, Group Fitness Classes, Exercise Motivation, Finding Joy In Movement, Body Movement, Physical Activity, Workout Mindset, Exercise Psychology, Stress Response, Danger Signals To Body, Safety Signals, Brain Programming, Reward Response, Exercise Enjoyment, Running Tips, Half Marathon Training, Exercise Pace, Movement Types, Fitness Instructors, Health Coach, Wellness And Weight Loss, Nutrition And Fitness, Exercise Benefits, How Facial Expressions Affect Exercise Performance And Stress, Smiling During Workouts To Release Endorphins And Reduce Cortisol

Stop Eliminating Foods and Start Healing (feat. VJ Hamilton)

Wed, 14 Jan 2026 03:00:00 -0400

Ready to stop playing food detective and actually feel good, enjoying food again? If you're exhausted from cutting out every food under the sun and still dealing with food sensitivities, this episode is for you.

Jenn Trepeck is joined by the Autoimmunity Nutritionist, VJ Hamilton on Salad With a Side of Fries for an honest talk about gut health, chronic fatigue, and why that endless list of food sensitivities might not be about the food at all. VJ gets personal about her own autoimmune disease journey and shares the functional medicine secrets that have helped her and her clients ditch the restrictions and heal the root cause. Together, they break down nutrient depletion, inflammation management, digestive issues, and simple daily habits that support root cause healing without making you feel like a failure every time you eat.

What You Will Learn in This Episode:

✅ Why nutrient depletion and digestive issues are often the real culprits behind food sensitivities—not the foods themselves—and how to address nutrient absorption at the cellular level

✅ How to support your gut health through simple daily practices like stewed apples, bone broth, and vagal tone exercises that regulate your immune system support

✅ The connection between stress management, shallow breathing, and chronic fatigue, plus practical ways to calm your nervous system and improve digestion

✅ When to temporarily eliminate trigger foods while working on root cause healing versus living in permanent inflammation management restriction mode

TIMESTAMPS:

00:00 Nutrient depletion is often the real issue behind food sensitivities, not the foods themselves

05:32 VJ's journey from CPA to Autoimmunity Nutritionist after multiple autoimmune disease diagnoses

10:20 Why physicians focus on symptoms instead of root cause healing for inflammation management

14:57 Common signs of gut health issues: brain fog, anxiety, chronic fatigue, and digestive issues

17:50 Why autoimmune disease affects women more than men: hormones, stress, and X chromosomes

23:14 How to heal instead of restrict: addressing gut microbiome imbalances and nutrient absorption

28:20 Simple daily practices for gut health: stewed apples, bone broth, omega-3s, and polyphenols, and why movement is key to feeling well

33:16 Stress management through vagal tone stimulation: deep breathing, gargling, and singing

36:40 Improving nutrient absorption by eating in a rested state and chewing food properly

40:01 Working on the gut so you can reintroduce foods

KEY TAKEAWAYS:

💎 Food sensitivities often stem from gut microbiome imbalances, inflammation, or poor nutrient absorption rather than the foods themselves—healing your gut can help you reintroduce foods you once reacted to.

💎 Supporting vagal tone through simple practices like deep belly breathing, gargling, and singing helps shift your body from fight-or-flight to rest-and-digest, dramatically improving digestive issues and immune system support

💎 Nutrient depletion happens not just from inadequate intake but also from poor digestion, wrong nutrient forms, or inability to utilize nutrients at the cellular level—addressing root cause healing requires looking beyond what's on your plate

💎 Temporary food sensitivities elimination while working on underlying gut health is different from permanent restriction—the goal is always to heal and reintroduce, not live in limitation forever

ABOUT THE GUEST:

VJ Hamilton, AKA The Autoimmunity Nutritionist, is the founder of the Autoimmune Nutrition Clinic and a leading expert in autoimmune disease, specialising in skin disorders, chronic fatigue, joint health, and digestive issues for both men and women. As a Registered Nutritionist with a Medical Science degree (BSc) in Biochemistry & Immunology and a Certified Functional Medicine Practitioner at the renowned Institute for Functional Medicine (IFM), VJ uses evidence-based nutritional therapies to support her clients in transforming their health.

After overcoming her own experience with multiple autoimmune conditions, including alopecia areata, psoriasis, and post-viral chronic fatigue syndrome, VJ has been symptom-free for over ten years. She now supports others through her clinical work and her membership in The Root Reset® Circle, helping people take a personalised, root-cause approach to autoimmune health and regain confidence and control over their well-being.

VJ also hosts the highly regarded podcast The Autoimmune Reset®, where she provides expert insights into managing autoimmune diseases and offers practical advice to improve their health and well-being. She has been featured in Vogue, GQ, Cosmopolitan, and The Telegraph and is the co-author of Empowerment in Health & Wellness. A passionate advocate for autoimmune health, VJ has hosted a variety of corporate and in-person events, as well as webinars on topics such as menopause, arthritis, and inflammatory skin issues.

RESOURCES:

The Autoimmunity Nutritionist - Website

Text ‘Book’ to 833-801-0500

GUEST RESOURCES:

The Autoimmune RESET - Podcast

The Autoimmunity Nutritionish - YouTube

VJ Hamilton - Autoimmune Expert BSc - Instagram

VJ Hamilton: The Autoimmunity Nutritionist - Facebook

The Autoimmunity Nutritionist - LinkedIn

The Autoimmune Forum | Unite, Support & Thrive with Autoimmune Disease | Facebook

QUOTES:

03:17 "We're going to give everybody options instead of continuously removing foods from their life." - Jenn Trepeck

14:03 "Doctors are focusing on the symptoms and addressing those specific things, maybe removing triggers versus saying okay, let's get to the underlying issue to truly heal." - Jenn Trepeck

23:26 "The reason that we are reacting to so many foods is often that there is an underlying imbalance in the body, which for the most part is in the gut." - VJ Hamilton

23:40 "A lot of times the recommendation is to remove gluten, remove dairy, and people start to feel some relief and then they say, okay, this is just going to be the rest of my life." - Jenn Trepeck

27:14 "You may remove certain foods so that we're not continuing to assault the system while we do things to heal, and then the objective would be that we heal and we could potentially add some things back in." - Jenn Trepeck

31:26 "Movement is really key. If you're not moving, it means that your lymphatic system can become quite sluggish, and this helps to move immune cells around the body and helps to detoxify and get rid of the waste." - VJ Hamilton

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Autoimmune Disease Nutrition. Stop Eliminating Foods, Gut Health, Nutrient Depletion, Chronic Fatigue, Food Sensitivities, Inflammation Management, Root Cause Healing, Digestive Issues, Immune System Support, Vagal Tone, Stress Management, Nutrient Absorption, Functional Medicine, Autoimmune Recovery, Gut Microbiome, Autoimmune Nutrition Clinic, Food Elimination Diet, Gut Barrier Function, Short Chain Fatty Acids, Histamine Intolerance, Brain Fog Solutions, Joint Pain Relief, Chronic Inflammation, Psoriasis Treatment, Alopecia Areata, Functional Medicine Practitioner, Digestive Enzyme Support, Lymphatic System Health, Blood Sugar Regulation, Perimenopausal Symptoms, Gut Brain Axis, Stomach Acid Levels, Microbiome Balance, Anti-Inflammatory Diet, Nervous System Regulation, How To Heal Autoimmune Disease Naturally, Stop Food Restriction Start Healing

Nutrition Nugget: Three Decisions

Fri, 09 Jan 2026 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about three decisions that will determine the next decade of your life. It sounds dramatic, right? But what if the decisions you make about the people you're spending time with, the content you're consuming, and the things you're actively building (or not building) are quietly shaping your future in ways you haven't considered? Jenn shares surprising research about how behaviors can spread through social networks like a contagious disease. So should you be evaluating your friendships with the same scrutiny you'd use for a romantic partner? And when it comes to what you're learning and building, are you making conscious choices or just going through the motions? Is there actually science behind the idea that your income reflects the five people you spend the most time with, and if so, what else might be true? Jenn breaks down these three critical decision points and challenges you to get intentional about where you want to be in 2036. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Personal Growth Decisions, Social Environment, Mental Environment, Physical Environment, Intentional Living, Habit Formation, Community Building, Continuous Learning, Goal Setting, Relationship Quality, Social Influence, Health Behaviors, Contagious Behaviors, Friendship Criteria, Time Management, Self Development, Professional Growth, Skill Mastery, Life Design, Conscious Choice, New Year Planning, Long Term Vision, Social Contagion, Behavioral Patterns, Personal Development Strategy, Life Building, Memory Creation, Career Development, Wellness Planning, Friend Evaluation, Learning Investment, Environmental Influence, Decision Making Framework, Future Planning, Relationship Boundaries, Growth Mindset, Intentional Relationships, Life Direction, Personal Evolution, Habit Tracking, Social Circles, How To Choose Friends That Support Your Goals, Three Decisions That Determine Your Future Success

WTF is Wellness?

Wed, 07 Jan 2026 03:00:00 -0400

Stop letting diet culture and social media define what wellness means for you. It's time to cut through the noise, ditch the "shoulds," and create your own personal wellness blueprint that actually fits your life. Ready to redefine wellness on your own terms?

In this episode of Salad With a Side of Fries, host Jenn Trepeck tackles the big question: what is wellness? How do you move beyond BMI charts, diet industry trends, and Instagram influencers to define wellness that prioritizes energy, longevity, and improves quality of life? From understanding health outcomes versus disease prevention to building healthy habits that support both physical health and mental health, this episode gives you the tools to filter wellness noise and focus on what truly matters. Discover how to set health goals that honor your body, mind, and spirit—and learn why a wellness journey should never mean opting out of life.

What You Will Learn in This Episode:

✅ How to create your own personal wellness definition that goes beyond weight loss and BMI to include energy, longevity, and quality of life

✅ Why the diet industry and social media influencers may not be pursuing the same health goals you are—and how to filter their advice accordingly

✅ The difference between preventing disease and achieving optimal wellness, including how to move from zero (absence of illness) to the positive numbers on the health outcomes spectrum

✅ Practical ways to assess your wellness journey by examining what's standing in the way of your desired experiences, from playing with your kids to traveling in your 80s

TIMESTAMPS:

00:00 Defining wellness for 2026, and understanding what it means before setting health goals

05:27 Doctors focus on disease prevention rather than optimal wellness and longevity, and what questions should your doctor be asking

13:14 Why today's diet industry has rebranded as "wellness" and how to recognize marketing versus substance

16:00 The marathon training trap: why social media algorithms push content that may not align with your personal wellness goals

19:26 The flawed premise behind belly fat articles and why stress management matters more than specific foods

24:16 What wellness is NOT: BMI, disease states, cleanses, or opting out of social wellness and life events

27:30 Jenn's wellness definition: having energy to live your life, mental bandwidth, and freedom to choose rather than just survive

30:29 Using wearables and tools like heart rate variability to inform your wellness journey and empower better choices

35:05 Critical questions to define personal wellness: what do you want in life, and what's standing in your way right now

41:25 Discussion of perfectionism versus discernment and making choices

KEY TAKEAWAYS:

💎 Wellness isn't a number on a scale or your BMI—it's the energy to live your life fully, the ability to sleep through the night without pain, and having mental bandwidth to show up for your job, family, and joy. True wellness definition prioritizes freedom over restriction.

💎 The diet industry has rebranded itself as “wellness”, pushing everything from protein-packed products to functional supplements. Filter this noise by asking: Does this align with MY health goals, or someone else's? What works for marathon runners may not serve your personal wellness vision.

💎 Western medicine focuses on getting you back to zero (absence of disease), but optimal wellness exists in the positive numbers—this is where longevity, vitality, and actual health outcomes live. Don't wait for your doctor to tell you there's a problem before prioritizing your health.

💎 Create your wellness journey by identifying what experiences you want in life and what's standing in the way. Whether it's getting off the toilet independently at 90 or traveling with friends in your 80s, your daily choices today determine your future capabilities.

RESOURCES:

The Kids are Not Alright. Are We? #skinnytok #tiktoxic (feat. Dr. Jillian Lampert)

Text ‘Book’ to 833-801-0500

Nutrition Nugget: Mosh Bars

Nutrition Nugget: Creatine

Top 5 Tips for Digesting Nutrition News

BMI is BS

Top 10 of 2025

QUOTES:

13:08 "I wish I had a different word for it because I think today, wellness is just a code word for today's diet industry." - Jenn Trepeck

25:30 "If your plan has you opting out of life, it's not your plan for life." - Jenn Trepeck

27:42 "Wellness is the energy to live your life. It's the ability to chase your kid up the hill and roll down laughing. It's sleeping through the night without pain. It's thinking about something other than food all day." - Jenn Trepeck

37:07 "What you do today has everything to do with where we'll be 12 weeks from now. So what's standing in the way of us being able to get up off the toilet by ourselves when we're 80, when we're 90, when we're 110?" - Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Defining Wellness, Medical System, Disease Prevention, Stress Management, Belly Fat, Cleanses, Life Events, Mental Bandwidth, Wearables, Heart Rate Variability, Wellness, Wellness Definition, Diet Industry, Health Outcomes, Healthy Habits, Physical Health, Mental Health, Health Goals, Wellness Journey, Personal Wellness, Personal Wellness Definition, Weight Loss, BMI, Energy, Longevity, Quality Of Life, Social Media Influencers, Preventing Disease, Optimal Wellness, Absence Of Illness, Number On A Scale, Vitality, Future Capabilities, Absence Of Disease, Daily Choices, Protein-Packed Products, Functional Supplements, Restriction, Freedom, New Year Wellness, Wellness Plan, Wellness Trends, Longevity Goals, Wellness Mindset, Social Wellness, How To Define Wellness For Yourself, What Does Wellness Mean Beyond Weight Loss

Nutrition Nugget: All About the AND

Fri, 02 Jan 2026 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about AND. What if the secret to achieving your 2026 health goals isn't about choosing between this OR that, but embracing this AND that? Jenn challenges the pervasive binary thinking that dominates diet culture—the "eat this, not that" mentality that's been marketed to us for years. But can we really have high protein AND high fiber, enjoy nourishing meals AND joyful treats, pursue professional success AND personal wellness? Jenn explores how the power of "and" might transform not just our relationship with food, but our entire approach to health, relationships, and even conflicting ideas. Is it possible to hold two seemingly opposite truths at the same time, or are we destined to choose sides? What does Jenn really think about finding balance in a world that demands we pick a lane? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Binary Thinking, Diet Culture, Nutrition Balance, Health Coaching, Quality Fuel, Plant Forward Eating, Animal Based Protein, Mindful Eating, Joyful Treats, Strength Training, Restorative Movement, Sleep Quality, Social Connection, Functional Medicine, Lifestyle Medicine, Weight Loss Strategies, Wellness Goals, New Year Resolutions, Food Choices, Flexible Dieting, Intuitive Eating, Emotional Wellness, Mental Health Balance, Longevity Equation, Connection And Health, Pharmaceutical Alternatives, Supplement Integration, Blood Work Analysis, Personal Wellness, Professional Performance, Restrictive Mindset, Food Freedom, Healthy Habits, Sustainable Nutrition, Wellness Community, Health Transformation, Body Positivity, Nutrition Science, Wellness Myths, Evidence Based Nutrition, How To Stop Binary Thinking About Food, Integrating Health And Enjoyment In 2026

What's Really Required Right Now & In the New Year (feat. Tara Schmidt)

Wed, 31 Dec 2025 03:00:00 -0400

Are your New Year's resolutions setting you up for success or just another cycle of diet culture? Before you jump into the latest trend, discover what nutrition recommendations actually work for lasting health. It's time to pull back the curtain on what's really required for sustainable habits in 2026.

In this episode of Salad With a Side of Fries, host Jenn Trepeck is joined by Tara Schmidt, registered dietitian and Instructor of Nutrition at Mayo Clinic, to cut through the noise of fad diets and quick fixes. Together, they explore evidence-based nutrition, the truth about GLP-1 medications, why weight management shouldn't focus solely on the scale, and how to build lifestyle changes that actually last beyond January.

What You Will Learn in This Episode:

✅ Why your weight loss goals shouldn't focus on the number on the scale and what health metrics actually matter for long-term wellness and disease prevention

✅ The truth about popular trends like 75 Hard, macro counting, low-carb diets, and GLP-1 medications—when they work, when they don't, and what's missing from the conversation

✅ How to identify your personal barriers to change and create sustainable habits using the strategies that have worked for you in the past (hint: it's called the You Plan)

✅ What longevity strategies and evidence-based nutrition principles you should actually focus on in 2026, including sleep, strength training, and nourishment over restriction

TIMESTAMPS:

00:00 Challenging diet culture in 2026 with Tara Schmidt from Mayo Clinic

06:24 How growing up in the 90s diet culture shaped Tara's approach to nutrition recommendations and patient care

08:34 Deconstructing weight bias in resolutions and why your weight is just a number, not a measure of health

12:12 Truth bombs on popular trends: 75 Hard, low-carb diets, and macro counting—when they help and when they harm

18:32 Tara’s advice when someone isn’t losing weight each week, and the important metrics

22:11 Deep dive into GLP-1 medications: the tool versus magic pill debate and why lifestyle changes still matter

28:38 Getting your nutrients from fruits, veggies and other supplements

32:26 Where to start with health goals in 2026: asking better questions about what will make you feel better and longevity strategies that matter: sleep, strength training and mindfulness

36:40 Planning for barriers and creating backup strategies so sustainable habits stick when life happens

39:34 Why balance is a verb, not a destination, and how to keep adjusting your approach in real time

41:00 Creating your personalized nutrition plan using what's worked for you before

KEY TAKEAWAYS:

💎 Your weight is simply your gravitational pull—not a measure of your worth or health. Focus on body composition, sleep quality, energy levels, and other health metrics that actually indicate wellness rather than obsessing over scale numbers.

💎 Popular programs like 75 Hard and trends like macro counting can work for some people, but ask yourself why you're doing them and whether they're sustainable habits you can maintain long-term, not just until your wedding or vacation.

💎 GLP-1 medications are tools, not magic pills—they work best when combined with nutrition recommendations, strength training, and lifestyle changes. Without proper support and education, people risk nutritional deficiencies and regaining weight.

💎 The best weight management plan is the one you create for yourself based on what's worked in your past, adapted for your current life, and flexible enough to adjust when barriers arise—call it the You Plan.

ABOUT THE GUEST:

Tara Schmidt is a registered dietitian and an instructor of nutrition at Mayo Clinic in Rochester, Minnesota. As the lead dietitian for the Mayo Clinic Diet, she provides evidence-based guidance to help individuals develop sustainable, realistic strategies for long-term health. She also hosts Mayo Clinic On Nutrition, a podcast that dives into current nutrition research and practical weight-management tips, and she lends her expertise as the Medical Editor for the Nutrition & Fitness channel at Mayo Clinic Press.

RESOURCES:

Bone Health and the Problem with Bone Density Scans (Feat. Dr. John Neustadt)

Text ‘Book’ to 833-801-0500

GUEST RESOURCES:

Tara Schmidt - LinkedIn

Mayo Clinic on Nutrition - Podcast

Mayo Clinic Diet - Website

Mayo Clinic Press - Instagram

Mayo Clinic Press - Facebook

QUOTES:

08:34 "Your weight is simply your gravitational pull and nothing else. When you're on your deathbed, do you think you're gonna be like, God, I really wish I was 135 instead of 138?" - Tara Schmidt

10:25 "Health isn't a number. Zero diseases exist only in bigger bodies. Zero." - Jenn Trepeck

10:54 “Part of that mental connection is that there's a perception that if someone is obese, it's their fault or their problem.” - Jenn Trepeck

19:49 "I am more concerned about the person who gets from where they are to where they want to be in that straight line. Because if it's that straight line, we haven't learned the lessons and the tools to help us stay there." - Jenn Trepeck

29:08 "Can we eat better before we supplement? There is a role for supplements if you need them, but I'm talking to the other 99% of the people. Can we just eat some fruits and veggies first before we jump to supplements?" - Tara Schmidt

36:48 "A lot of times people will say, well, I just need to. And I say this with love, that is not a plan." - Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Nutrition Recommendations, Weight Management, Diet Culture, New Year Resolutions, Registered Dietitian, Mayo Clinic Diet, GLP-1 Medications, Body Composition, Macro Counting, Weight Loss Goals, Sustainable Habits, Evidence-Based Nutrition, Health Metrics, Lifestyle Changes, Balance As A Verb, Longevity Strategies, What Nutrition Changes Are Really Required Right Now, How To Create Sustainable Weight Management Plans, Obesity Bias, Weight Bias, Medical Nutrition Therapy, Bariatric Surgery, Goal Weight, Scale Obsession, Mental Health And Nutrition, Nutrition Science, Health Coach, Chronic Disease Management, Blood Pressure Medication, Metabolic Health, Body Fat Percentage, Waist Circumference, Nutrition Counseling, Food Psychology, Mindful Eating, Stress Management, Sleep Quality, Strength Training, Muscle Health, Bone Health, Cognitive Health, Nourishment Strategies, Barrier Planning, Backup Strategies, Realistic Expectations, Nutrition Education, Anti-Diet Approach, Personalized Nutrition Plans

Nutrition Nugget: Perk Energy

Fri, 26 Dec 2025 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Perk Energy, specifically their Tan Mocha Latte, which has been making waves on social media (Shout out to Amanda S for submitting this one in the IG DMs). Jenn researched, and she's raising some interesting questions. The company promises energy, wellness, and "maximum awesomeness," but when Jenn breaks down the actual ingredients, the picture becomes more complex. Jenn weighs the pros and cons and reveals whether this product earns her recommendation—or if your money might be better spent elsewhere. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Perk Energy Review, Functional Coffee Alternatives, Protein Coffee Mix, Collagen Supplements, Energy Drink Powders, Caffeine Anhydrous, MCT Oil Benefits, Sugar Free Coffee Creamer, Nutritional Supplements Review, Coffee Replacement Drinks, Vitamin D Supplementation, Antioxidant Blends, Non-GMO Energy Drinks, Gluten Free Coffee Mix, Whey Protein Isolate, Bovine Collagen Peptides, Natural Sweeteners, Sucralose Concerns, Blood Sugar Management, Insulin Resistance, Coconut Oil Powder, Morning Energy Boost, Caffeine Free Options, Lactose Free Alternatives, Tan Mocha Latte, Healthy Coffee Drinks, Nutrition Facts Analysis, Ingredient Breakdown, Product Label Reading, Wellness Beverages, Matcha Alternatives, Adrenal Function Support, Immune System Support, Sugar Alcohol Effects, Saturated Fat Sources, Medium Chain Triglycerides, Third Party Testing, GMP Certified Products, Food Marketing Analysis, Supplement Quality Standards, Peanut Free Products, Is Perk Energy Mix Worth The Hype For Morning Coffee Replacement, Best Protein Coffee Powder With Collagen For Energy

Top 10 of 2025

Wed, 24 Dec 2025 03:00:00 -0400

Are you ready to discover which Salad With a Side of Fries episodes truly changed lives in 2025? Join Jenn for an inspiring countdown of transformative wellness conversations that tackle everything from heart rate variability to hormone health and pre-diabetic prevention. These game-changing discussions offer practical insights you can implement immediately.

Jenn Trepeck, host of Salad With a Side of Fries, reveals the top 10 episodes of 2025. She shares powerful conversations about blood sugar management, diet culture, and flexible habits that serve your health goals. From understanding how to improve heart rate variability naturally to demystifying hormones and breaking free from rigid wellness rules, this episode delivers a curated playlist of wellness habits that honor real life.

What You Will Learn in This Episode:

✅ How heart rate variability acts as a speedometer for your physiology and practical ways to improve it using wearable technology for better health monitoring.

✅ Why hormone health isn't mysterious or taboo—discover how hormones communicate what your body needs and why birth control effects differ from what you've been told.

✅ The truth about pre-diabetic prevention through daily food choices and why small, consistent changes matter more than once-yearly doctor visits for blood sugar management.

✅ How to break free from diet culture and rigid habits by embracing the "Yes, And" approach to wellness habits that honor both your body and soul.

TIMESTAMPS:

00:00 The annual countdown tradition of reviewing the Top 10 Episodes of 2025

05:03 Episode 324: Have Your Cake and Feel Great—breaking free from food shame and diet culture while enjoying treats

06:55 Episode 302: The “Yes And” in Healthcare (feat. Andrea Nakayama)—combining Western medicine with lifestyle medicine and holistic health

09:09 Episode 313: Rigid vs.Flexible Habits (feat. Monica Packer)—escaping perfectionism and the all-or-nothing mindset

12:37 Episode 312: Daily Habits That Serve or Sabotage Your Health and Hormones —understanding context and nuance

14:13 Episode 324: Hormones Are Your Check Engine Light (feat. Jillian Greaves)—demystifying hormone health and birth control effects on women's bodies

20:03 Episode 288: Use Your Heart Monitor to Improve Your Health (feat. Torkil Færø)—tracking Heart Rate Variability

23:11 Episode 303: Everyone Is Pre-Diabetic Unless…—why prevention happens daily through food choices, not annual checkups

30:04 Episode 292: Your Fat Cells Have Memory, a New Study Finds (feat. Ferdinand Von Meyenn)—understanding cellular encoding and why sustainable weight loss matters

33:36 Episode 326: The Kids are Not Alright. Are We? #skinnytok #tiktoxic (feat. Dr. Jillian Lampert)—addressing skinny talk, body image, and self-care practices across all ages

41:00 Episode 327: Eyes Are the Window to Your Health (feat. Dr. Joseph Allen)—the first eye health-focused episode exploring disease detection through vision

43:00 Honorable mention: Emotional Vitality (feat.Jared St. Claire)—exploring vagus nerve connection, gut health impact on mental health awareness, and transformative self-talk practices

44:07 Bonus episode: Kegels are for more than Better Sex (feat. Liz Miracle of kGoal)—quality of life information for all humans, not just postpartum women.Get 10% off kgoal with this link: https://www.kgoal.com/discount/TREPECK or use coupon code TREPECK

45:47 Nutrition Nugget: 10-3-2-1-0 quality sleep formula—practical bedtime routine for better rest and recovery metrics

46:30 Nutrition Nugget: Minnesota Starvation Experiment—understanding severe undereating effects

47:15 Episode 293: More on GLP-1 Meds & How to Increase your GLP-1 Naturally for sustainable weight management

48:06 Nutrition Nugget: The Easy Way Out—making wellness habits as simple as possible for sustainable weight management in 2026

48:37 Episode 325: Book Talk: Uncomplicating Wellness—Jenn’s new book

49:11 Episode 296: Dry Beyond January Part Two (Jill Tietz)—award-winning stellar interview on alcohol impact and lifestyle medicine approaches

KEY TAKEAWAYS:

💎 Heart rate variability is your body's capacity to handle stress—the higher your HRV, the more physiological headroom you have, making it one of the most valuable metrics from wearable devices for tracking wellness habits.

💎 Hormone health isn't about regulation but communication—symptoms aren't your body rebelling, but instead sending signals about what support it needs, especially regarding birth control effects that create medicated menopause rather than proper hormone balance.

💎 Pre-diabetic prevention starts with daily food choices, not annual doctor visits—what seems like small, meaningless changes in eating ultra-processed versus whole foods creates powerful prevention that moves you toward or away from disease.

💎 Diet culture and skinny talk affect everyone regardless of age—from self-care practices to curating social media feeds, being intentional about the messages we consume helps combat body image struggles and supports mental health awareness.

RESOURCES:

Ep 324 Have your Cake and Feel Great

Text ‘Book’ to 833-801-0500

Ep 302 The "Yes And" in Healthcare (Feat. Andrea Nakayama)

Ep 313 Rigid versus Flexible Habits (feat. Monica Packer)

Ep 312 Daily Habits that Serve or Sabotage Your Health and Hormones

Ep 311 Hormones are Your Check Engine Light (feat. Jillian Greaves)

Ep 288 Use Your Heart Monitor to Improve Your Health (feat Torkil Faero)

Ep 303 Everyone is Pre-Diabetic Unless...

Ep 292 Your Fat Cells Have Memory, A New Study Finds (feat. Ferdinand Von Mayon)

Ep 326 The Kids are Not Alright. Are We? #skinnytok #tiktoxic (feat. Dr. Jillian Lampert)

Ep 327 Eyes are the Window to Your Health (feat. Dr. Joseph Allen)

Honorable Mentions:

Ep 330 Gifting Health

Ep 331 Emotional Vitality (feat Jared St. Clair)

Bonus Ep. Kegels are for more than Better Sex (feat. Liz Miracle of kGoal) (Get 10% off kgoal with this link: https://www.kgoal.com/discount/TREPECK or use coupon code TREPECK)

Nutrition Nugget: 10-3-2-1-0

Nutrition Nugget: The Minnesota Starvation Experiment

Ep 293 More on GLP-1 Meds & How to Increase your GLP-1 Naturally

Nutrition Nugget: The Easy Way Out

Ep 325 Book Talk: Uncomplicating Wellness

Ep 286 Dry Beyond January Part 2: Living Sober w/ Jill Tietz

QUOTES:

00:30 "Heart rate variability is like having a speedometer for your physiology. I think there's so much that we have with wearables and information that we don't necessarily know what to do with, and so this took something and made it much more tangible." —Jenn Trepeck

06:22 "Stop “shoulding” the bed." —Jenn Trepeck

16:47 "One of the biggest mistakes we can make is overly fixating on the hormone itself. What we need to do is ask the deeper question of why—recognizing that all of this is communicating with us, that even the symptoms we're experiencing, it's not the body rebelling against you." —Jenn Trepeck

25:01 "Prevention is not once a year going for your blood work and then waiting for the doctor to tell you that you're pre-diabetic. Going to the doctor once a year is what we would call early detection, not prevention. Prevention is the stuff that we do all the time." —Jenn Trepeck

31:37 "For all the people out there who have ever thought that regaining weight after weight loss was an individual problem or a moral issue, or a failure of will or whatever it is, you're just patently wrong. There is so much physiology that goes into it." —Jenn Trepeck

37:28 "Use the algorithms to your advantage, not to your disadvantage. What if we make the internet a place where people are kind and we start to fill our feeds with all of that stuff and things that make us laugh and things that bring us joy?" —Jenn Trepeck

38:17 "I like to ask myself, who will benefit the most or profit if I believe what they're selling me? That is something I try to be mindful of on a daily basis." —Dawn

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life,Health Podcast Episodes, Heart Rate Variability, Hormone Health, Wellness Habits, Pre-Diabetic Prevention, Blood Sugar Management, Diet Culture, Weight Loss Memory, Food Choices, Birth Control Effects, Self-Care Practices, Body Image, Mental Health Awareness, Nutrition Education, Flexible Habits, Lifestyle Medicine, How To Improve Heart Rate Variability Naturally, Understanding Hormones And Women's Health, Biometric Tracking, Wearable Technology, Health Metrics, Functional Medicine, Western Medicine Integration, Patient Advocacy, Personalized Healthcare, Eating Disorder Awareness, Social Media Influence, Body Positivity, Insulin Resistance, Metabolic Health, Standard American Diet, Ultra Processed Foods, Whole Foods Nutrition, Preventive Healthcare, Epigenetics, Fat Cell Memory, Sustainable Weight Management, Bariatric Surgery Effects, Health Coaching Programs, Nutritional Science, Women's Wellness, Menstrual Cycle Health, Stress Management, Cortisol Impact, Sleep Quality, Recovery Metrics, Perfectionism Spectrum, Mindful Eating

Nutrition Nugget: Mosh Bars

Fri, 19 Dec 2025 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Mosh Bars. You've probably seen these bars —they're the ones co-founded by Maria Shriver and her son Patrick Schwarzenegger that promise to fuel your brain AND your body. Sounds pretty amazing, right? Well, Jenn's doing what she does best: reading the label so you don't have to. She's checking out the Peanut Butter Chocolate Crunch flavor because, let's be honest, who wouldn't pick that one first? Jenn's breaking down all those fancy brain ingredients like citicoline and Lions Mane, but she's also keeping it real about what you're actually getting versus what the marketing wants you to believe. Are you really getting enough of the good stuff to make a difference? Is this a breakfast, a snack, or something in between? And what's the deal with all those sweeteners? Tune in to hear Jenn's honest take—no fluff, just the facts you need to decide if Mosh Bars deserve a spot in your pantry! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

‘Shroom Talk (feat. Jeff Chilton)

Nutrition Nugget: RxBars

Mushrooms are Nature's Technology (Feat. Alex Wolfe)

Nutrition Nugget: Ashwagandha

Nutrition Nugget: Omega 6s

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Brain Supporting Ingredients, Cognizin Citicoline, Protein Bar Nutrition, Lions Mane Mushroom, Ashwagandha Benefits, Omega 3 Fatty Acids, Vitamin D3 Sources, Vitamin B12 Supplements, Nootropic Ingredients, Sugar Alcohol Side Effects, Peanut Butter Chocolate Crunch, Whey Protein Isolate, Grass Fed Milk Protein, Tapioca Fiber Benefits, Natural Flavors, Stevia Sweetener, Monk Fruit Extract, Brain Health Snacks, Post Workout Fuel, Pre Workout Snack, Gluten Free Protein Bars, Net Carbs Calculation, Macro Nutrient Balance, Quality Fat Sources, Flaxseed Omega 3, KSM 66 Ashwagandha, Effective Dose Research, Clinical Studies Nutrition, Maria Shriver Products, Patrick Schwarzenegger, RX Bars Comparison, Go Macro Bars, Breakfast Replacement Bars, Snack On The Go, Cognitive Function Foods, Mental Performance Supplements, Brain Boosting Foods, Mitochondrial Support, ATP Production, Focus And Concentration, Are Mosh Bars Good For Brain Health, How Much Citicoline In Mosh Bars

Building Connection and Community with Wellness In Mind (feat. Sarah Wragge)

Wed, 17 Dec 2025 03:00:00 -0400

Feel like you’re in a routine of work, happy hour/holiday parties, too much food or alcohol and too little sleep? Or maybe you’re looking for social plans that don’t revolve around cocktails. If you struggle with blood sugar crashes, afternoon slumps, and that constant feeling of hunger, this episode may just be the key to finally feeling in control of your health—especially during the holiday season.

In this episode of Salad With a Side of Fries, Jenn Trepeck welcomes Sarah Wragge, founder of Sarah Wragge Wellness, to discuss building a community and connecting with colleagues or friends without relying on alcohol-centered social events. They explore practical strategies for blood sugar balance, the power of starting your day with a protein-rich breakfast, effective food-sequence techniques, and how to create meaningful connections through fitness and wellness activities rather than traditional happy hours. Sarah shares her journey from corporate advertising to holistic nutrition coaching and reveals that balancing blood sugar throughout the day is the foundation for sustainable health.

What You Will Learn in This Episode:

✅ How blood sugar balance through strategic meal timing (eating every 3-4 hours with protein, fat, and fiber) eliminates food noise, constant hunger, prevents energy crashes, and helps you feel satisfied throughout the day without obsessing about food.

✅ The transformative power of alkalizing the body before coffee using greens to combat inflammation, improve digestive health, boost morning energy levels, and counteract the acidic effects of caffeine, sugar, and processed foods.

✅ Why building a wellness community through fitness classes, morning coffee dates, and movement activities creates deeper connections than alcohol-centered socializing, plus practical alcohol guidelines like consolidating drinking days and choosing quality over quantity.

✅ The strategic approach to holiday indulgences using food sequencing—stacking nutrition with protein breakfast and meals throughout the day before dessert—to prevent blood sugar spikes and enjoy treats without guilt or post-meal crashes.

TIMESTAMPS:

00:00 Blood sugar balance strategies, meal timing for sustained energy and Sarah Wragge's journey from corporate advertising to holistic nutrition coaching

05:19 Shifting wellness connection from alcohol-centered dinners to activities like a fitness class

08:44 Building wellness community through coffee dates instead of happy hours and fixing the holiday mindset: small daily choices vs. January diet mentality

12:37 Alkalizing the body with greens before coffee for digestive health

16:07 Food sequencing and eating more less often for blood sugar stability

21:24 Strategic alcohol guidelines: consolidating drinking days and picking your number

25:08 Planning protein-forward meals before indulgences to prevent energy crashes

31:37 Choosing to feel good every day

35:52 The next frontier: micronutrients and fiber intake beyond macro tracking

KEY TAKEAWAYS:

💎 Blood sugar balance is foundational to our health—eating protein-rich meals every 3-4 hours prevents energy crashes and reduces constant hunger, helping you feel satisfied throughout the day.

💎 Alkalizing your body with greens before coffee can transform your morning energy, improve digestion, and reduce inflammation caused by acidic foods like caffeine, sugar, and processed items.

💎 Connection over cocktails—shifting networking and social gatherings from alcohol-centered events to fitness classes, coffee dates, or wellness activities can create empowering bonds without the hangover.

💎 Strategic indulgence works best when you stack nutrition throughout the day with protein, healthy fats, and fiber before dessert, using meal sequencing to prevent blood sugar spikes and post-meal crashes.

ABOUT THE GUEST:

Sarah Wragge is the Founder and CEO of Sarah Wragge Wellness (SWW), a groundbreaking nutrition brand renowned for its transformative SWW Method®, a science-backed approach focused on blood sugar balance. Her health journey began with years of chronic digestive issues and inflammation, and discovering the power of nutrition completely changed her life, inspiring her to turn her personal health crisis into a life-changing career.

Often referred to as the “Bill Belichick of nutrition,” Sarah has impacted the health of thousands by shifting their approach to food, fostering life-altering results, and instilling lasting behavioral changes. With her team of Registered Dietitians and Clinical Nutritionists, she is on a mission to help people live better through education and personalized programs.

Her products, Alkalize, Restore, and Optimize, make it easier to live a more energized life. Alkalize targets bloating and inflammation with six servings of greens, Restore aids in recovery and relaxation, and Optimize is a protein and fiber powder with six clean ingredients that delivers 45 grams of protein per serving.

Sarah holds advanced certifications from the Institute for Integrative Nutrition and Mind Body Green, where she studied with experts such as Kelly Leveque, Dr. Mark Hyman, and Dr. Frank Lipman. She is the Corporate Head of Nutrition for Sullivan & Cromwell and the Nutrition Advisor to Kroma Wellness. As a trusted leader in wellness, she supports high-performing executives and public figures, including Bobbi Brown, Gregg Renfrew, Molly Sims, and Jennifer Garner.

RESOURCES:

Sarah Wragge Wellness - Website

Text ‘Book’ to 833-801-0500

GUEST RESOURCES:

Sarah Wragge - Instagram

Sarah Wragge Wellness - TikTok

QUOTES:

00:20 "I think one of the biggest things that we drive home is to balance your blood sugar throughout the day and figure out how long you can go between meals... eating more, less often." - Sarah Wragge

09:01 "Getting smashed and being hungover, I think is less and less what people want to do now." Sarah Wragge

11:06 "We expect so much of ourselves. We expect a hundred percent all the time. And really what you're sharing is finding those small things that we can just hold onto." - Jenn Trepeck

17:31 "There's this mindset piece, feeling satisfied and energized and not at the whim of these blood sugar spikes and drops, we start to feel more in control and empowered." - Jenn Trepeck

24:00 "Having those four or five consecutive days of no alcohol to really notice how different you feel. Then it becomes a choice." —Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Blood Sugar Balance, Blood Sugar, Meal Timing, Alkalizing, Energy Levels, Building Wellness Community, Protein Breakfast, Food Sequencing, Holistic Nutrition, How To Balance Blood Sugar Throughout The Day, Inflammation, Digestive Health, Alcohol Guidelines, Alkalizing The Body, Protein Breakfast, Alcohol Guidelines, Wellness Connection, Inflammation Reduction, Digestive Health, Energy Levels, Holistic Nutrition, Gut Health, Sleep Quality, Micronutrients, Fiber Intake, Community Building, Nutrition Coaching, Corporate Wellness, Micronutrients, Fiber Intake, GLP Medications, Muscle Wasting, Bone Density, Restorative Sleep, Heart Rate Variability, How To Balance Blood Sugar Throughout The Day, Building Wellness Community Without Alcohol, Corporate Wellness, Candida Treatment, Acid Reflux Relief, Gut Issues, Health Transformation, Integrative Nutrition, Weight Management, Hunger Cues, Pantry Party Prevention, Processed Foods, Italian Diet, Green Juice Benefits, Morning Routine, Caffeine Effects, Dairy Sensitivity, Sugar Addiction, Sleep Optimization, Workout Recovery, Orange Theory Fitness, Soulcycle Classes, Weighted Vest Walking, Fitness Bonding, Mindful Eating, Holiday Weight Gain, Clean Tequila, Mocktail Alternatives, Thc Cbd Beverages, Mental Clarity, Nutrition Stacking, Restorative Sleep

Nutrition Nugget: Starbucks Protein Drinks

Fri, 12 Dec 2025 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Starbucks Protein Drinks and whether they're really worth the hype. Have you seen these new protein-packed options popping up on the menu? After encountering difficulty accessing ingredient information on Starbucks' website and app, Jenn took a hands-on investigative approach, visiting a local Starbucks location to seek out the composition of these protein-enhanced beverages. What she uncovered reveals essential distinctions between how customers might expect these drinks to work versus how they're actually prepared. Jenn also addresses the broader question of whether adding protein to coffee drinks is a necessary trend or simply effective marketing. For anyone considering these new options or curious about optimizing their Starbucks order for nutritional value, this episode offers practical insights and transparent nutritional data. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Starbucks Protein Drinks, Protein Powder, Whey Protein, Coffee Protein, Protein Coffee, Protein Milk, Sweet Cream Foam, Matcha Latte, Nutrition Facts, Protein Content, Caffeine Content, 2% Milk, Protein Packed, Health Coach, Starbucks Menu, Protein Options, Iced Matcha, Grande Size, Saturated Fat, Carbohydrates, Sugar Content, Calorie Count, Vanilla Latte, Protein Supplement, Milk Alternatives, Almond Milk, Unsweetened Drinks, Beverage Nutrition, Coffee Additives, Protein Craze, Morning Fuel, Nutrition Information, Ingredient List, Whey Protein Isolate, Protein Concentrate, Sweet Cream, Iced Vanilla Latte, Blonde Vanilla Latte, Protein Foam, Starbucks App, Drink Modifications, How Much Protein In Starbucks Protein Drinks, Can You Add Protein Powder To Starbucks Coffee

The Health Tool No One's Talking About

Wed, 10 Dec 2025 03:00:00 -0400

Tired of eating the same boring veggies every week? Let's talk about nutrient diversity—the health hack nobody's buzzing about but should be! It's not about being perfect or following strict rules; it's about bringing more color, flavor, and fun to your plate while feeling amazing.

In this episode of Salad With a Side of Fries, host Jenn Trepeck explores why micronutrients matter just as much as macronutrients. Learn how eating a variety of colored vegetables, embracing seasonal eating, and experimenting with different vitamins and minerals can improve gut health, support immune function, and enhance healthy aging. Hear practical strategies for adding dietary variety without complicating your routine, plus why the holidays offer a perfect opportunity for nutrient-rich foods.

What You Will Learn in This Episode:

✅ Why nutrient diversity and micronutrients are just as important as tracking your macros, and how eating a limited variety of foods puts your body into survival mode, affecting everything from energy levels to bone health and metabolic function.

✅ The power of eating the rainbow—how different food colors indicate specific vitamins and minerals like iron, folate, beta-carotene, and antioxidants, and why incorporating plant-based foods with various phytochemicals supports immune support, digestive health, and reduces chronic disease risk.

✅ Practical strategies to increase dietary variety without overwhelm, including shopping at farmers' markets, using frozen organic vegetables, cooking with global spices, and creating rainbow meals that make seasonal eating easy and affordable.

✅ How the holiday season offers a hidden opportunity for nutrient diversity through festive foods you don't normally eat, and why developing a sense of culinary adventure helps improve gut microbiome diversity and overall wellness.

TIMESTAMPS:

00:00 Introduction to nutrient diversity as the overlooked health tool and how micronutrient variety impacts satiety, energy levels, and overall wellness during the holiday season

06:59 Understanding micronutrients versus macronutrients and why vitamins and minerals deserve more attention in wellness conversations than just tracking macros

08:48 The World Health Organization recommendations for daily fruit and vegetable intake

10:12 Why we're not getting nutrient diversity: the food industry focuses on taste over nutrition, lack of crop rotation, and produce picked before ripening loses connection to soil nutrients

14:42 Three crops (rice, wheat, maize) provide over half of the world's plant-based calories, yet lack the phytochemicals and bioactive compounds needed for optimal health

16:46 Research linking dietary variety to reduced type 2 diabetes risk, lower metabolic syndrome, improved cognitive function, and better gut microbiome diversity

18:26 Eating the rainbow: how different food colors signal specific nutrients—green for iron and folate, orange for beta-carotene, red and purple for antioxidants

22:39 Cravings and listening to our bodies

33:17 Practical tips for becoming a "varietarian," including organic options, seasonal eating, using global spices, and shopping at farmers' markets for inspiration

38:35 Using frozen organic vegetables for affordability and convenience while maintaining nutrient-rich variety throughout the week without food waste

KEY TAKEAWAYS:

💎 Nutrient diversity through micronutrients is critical for preventing chronic diseases—studies show eating 30+ different plant foods weekly creates a favorable gut microbiome compared to eating 10 or fewer, impacting everything from cognitive function to metabolic health.

💎 Different food colors represent distinct vitamins and minerals: green vegetables provide iron and magnesium, orange foods offer beta-carotene for immune support, red and purple contain antioxidants for blood flow, and white foods like mushrooms support bone health and circulatory system function.

💎 Limited dietary variety triggers sensory-specific satiety, causing you to eat larger volumes to compensate for missing nutrients, while also creating metabolic adaptation where your body enters survival mode rather than thriving with optimal energy levels.

💎 Simple strategies make nutrient-rich eating accessible: shop farmers' markets for seasonal produce, use frozen organic vegetables for affordability, cook foods in different ways (roasted, steamed, in soups), experiment with global spices, and challenge yourself to create rainbow meals with multiple food colors.

RESOURCES:

Text ‘Book’ to 833-801-0500

Code TREPECK for 10% OFF

Text ‘kGoal’ to 833010500

Ep. 321 Metabolic Adaptation and Restoration

Nutrition Nugget: Varietarian

Nutrition Nugget: Work The Globe

QUOTES:

09:02 "I don't know why people aren't talking about the micros. We need a variety of vitamins and minerals." - Jenn Trepeck

15:06 "When people continue to eat less and less variety, when we're only getting a handful of nutrients or always getting the same nutrients, the human body is less resilient to illness or disease, and it puts the body in a state of stress." - Jenn Trepeck

19:43 "If we can think of how many different colors we put on our plate? When I work with the kids and families, I ask how many colors can we get on the plate at a time?" - Jenn Trepeck

41:21 "Nutrient diversity, the variety of micronutrients is going to show up in your life in other ways. It's going to show up in that satiety, in energy, and it will show up in the little things, feeling satisfied, enjoying the food." - Jenn Trepeck

41:52 "Maybe this is the dark horse of the holidays that you're eating, things you don't otherwise typically have. It's inherently variety. Maybe it's an overlooked gift of this season." - Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Nutrient Diversity, Nutrient Deficiency, Micronutrients, Variety of Colored Vegetables, Seasonal Eating, Vitamins and Minerals, Gut Health, Immune Function, Healthy Aging, Dietary Variety, Nutrient-Rich Foods, Bone Health, Metabolic Function, Phytochemicals, Farmers Markets, Gut Microbiome, Wellness, Satiety, Integrative Care, Crop Rotation, Bioactive, Cognitive Function, Food Waste, Plant Foods, Circulatory System, Sensory Specific Satiety, Metabolic Adaptation, Food Colors, Antioxidants, Plant-Based Foods, Metabolic Health, Immune Support, Digestive Health, Nutrient Intake, Food Quality, How To Increase Nutrient Diversity In Your Diet, Benefits Of Eating A Variety Of Colored Vegetables, Nutrition Education, Whole Foods, Colorful Vegetables, Nutritional Deficiency, Chronic Disease Prevention, Meal Planning, Fresh Produce, Health Optimization, Nutritional Balance, Vegetable Variety, Wellness Strategy, Food Diversity, Microbiome Health, Dietary Habits, Longevity

Nutrition Nugget: Drizzilicious

Fri, 05 Dec 2025 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Drizzilicious. When a mini rice cake promises to be "drizzled and delicious" while also being a smart snack choice, it sounds almost too good to be true—but is it? Drizzilicious has captured snack lovers' attention everywhere, but when Jenn digs into the nutrition facts and ingredient list, will these bite-sized treats live up to the hype? Should you be reaching for that bag at the grocery store, or is there something hiding behind those 90 calories per 21 pieces that you need to know about first? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nutrition Nugget: Rice Cakes

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Healthy Rice Cake Snacks, Mini Rice Cakes, Drizzilicious Review, Better For You Snacks, Rice Cake Nutrition, Empty Calories, Gluten Free Snacks, Vegan Snacks, Non GMO Snacks, Allergen Free Foods, Plant Based Snacks, Blood Sugar Spikes, Quinoa Chia Flax, Natural Flavors, Sunflower Oil, Palm Kernel Oil, Added Sugar, Protein Snacks, Low Calorie Snacks, Nutrition Facts, Ingredient Analysis, Food Label Reading, Healthy Snack Alternatives, Greek Yogurt Toppings, Cottage Cheese Recipes, Whole Food Snacks, Processed Foods, Seed Oils, Weight Loss Snacks, Wellness Tips, Smart Snacking, Portion Control, Micronutrients, Carbohydrate Balance, White Chocolate Drizzle, Cinnamon Flavor, Birthday Party Flavor, Smores Flavor, Peppermint Flavor, Gingerbread Flavor, Are Drizzilicious Rice Cakes Healthy For Weight Loss, Best Low Calorie Snacks With Quinoa And Chia

Emotional Vitality (feat. Jared St. Clair)

Wed, 03 Dec 2025 03:00:00 -0400

Feeling like an emotional mess lately? What if the secret to calming your anxiety and depression isn't in your head—it’s actually in your gut. This episode breaks down why your digestive system might be calling the shots on your mood, and the simple supplements for emotional vitality that actually work.

Jenn Trepeck is joined by natural health educator Jared St. Clair on Salad With a Side of Fries to get real about the brain-gut connection. They're dishing on everything from spore-based probiotics to why your gut microbiome might be eating all your serotonin before it reaches your brain. Plus, Jared shares which magnesium and omega-3s are worth your money, and why your self-talk matters more than you think.

What You Will Learn in This Episode:

✅ Why gut health and mental health issues are connected and how fixing your leaky gut and microbiome first (before your brain) can dramatically reduce anxiety and depression—plus the specific spore-based probiotics that actually rebuild your gut long-term

✅ The five essential supplements everyone should consider: a great multivitamin, omega-3 fatty acids, magnesium bisglycinate, probiotics, and digestive enzymes—and why these support neurotransmitter production and brain-gut connection

✅ How ATP energy production in your brain affects mental clarity and mood, plus why creatine isn't just for athletes but is actually a "no-brainer" for preventing brain fog and supporting mental wellness

✅ The power of mindset work and your reticular activating system (RAS)—why what you tell yourself matters more than any supplement, and how to stop sabotaging your health with negative self-talk

TIMESTAMPS:

00:00 Jared St. Clair introduces the gut health mental health connection and why he always starts in the gut when addressing anxiety and depression

04:59 Jared shares how early exposure to health concerns shaped his passion for natural wellness and supplements

09:58 The origin of Vitality Radio and how Jared transitioned from local radio to podcasting after 12 years, building a platform for health education and supplement formulation

13:33 What emotional vitality means and Jared's wife's journey from five medical diagnoses, including bipolar disorder and IBS, to finding hope through gut health transformation

20:09 The Vital Five supplements everyone should consider: a great multivitamin, omega-3 fatty acids, magnesium, probiotics, and digestive enzymes for filling nutritional gaps

23:11 Spore-based probiotics explained: why soil-based strains like Bacillus coagulans survive stomach acid, rebuild microbiome diversity, and create permanent change

27:12 Healing leaky gut and the gut barrier with L-glutamine, marshmallow, slippery elm, and holy aloe vera juice to support neurotransmitter production

29:04 Why creatine is essential for brain health: supporting ATP energy production, preventing Alzheimer's, reducing brain fog, and helping with mental health issues

35:36 The power of mindset and the reticular activating system: how self-talk and subconscious beliefs matter more than any supplement you can take for achieving vitality

37:29 Placebo and nocebo effects explained: why believing a treatment will work (or won't) directly impacts outcomes, including medical procedures and supplement effectiveness

KEY TAKEAWAYS:

💎 The vagus nerve carries more traffic from gut to brain than any other pathway in the body, which is why addressing gut dysbiosis and leaky gut must come before treating mental health issues—when your microbiome is out of balance, your neurotransmitters like serotonin and GABA can't reach your brain properly

💎 Magnesium bisglycinate is the single most important supplement if you can only take one, because nearly everyone is deficient due to depleted soil and high stress levels that burn through magnesium—it calms the central nervous system, reduces anxiety, and supports overall emotional vitality

💎 Traditional probiotics only provide temporary relief because they die at room temperature and in stomach acid, but spore-forming probiotics like Bacillus subtilis and Bacillus coagulans survive digestion, eliminate pathogens, and rebuild microbiome diversity for permanent change within 30 days

💎 Your self-talk and reticular activating system determine health outcomes more than any supplement—telling yourself "I am fat" or "I am bipolar" creates confirmation bias where your brain proves you right, so shifting from "I am" to "I have" language is critical for healing and creating change

ABOUT THE GUEST:

Jared St. Clair is a natural health educator, supplement formulator, and host of Vitality Radio. With over 30 years of experience, he has dedicated his career to educating people on natural wellness, helping them achieve vitality through lifestyle changes and the use of supplements. As the owner of Vitality Nutrition, a family business founded in 1977, Jared continues to lead in providing personalized health solutions. His podcast, Vitality Radio, further extends his reach in promoting natural healing and wellness education to a broader audience.

RESOURCES:

Aloe & Chronic Disease (Feat. Dr. John Lewis)

Text ‘Book’ to 833-801-0500

Nutrition Nugget: "I Am" vs. "I Have"

GUEST RESOURCES:

Vitality Nutrition - Website

Vitality Nutrition | Bountiful, UT - Facebook

Vitality Radio - Facebook

Vitality Nutrition (@vitalitynutritionbountiful) Instagram

Vitality Radio - Podcast

The Mindset of Healthy Eating - Jenn Trepeck

QUOTES:

17:45 "None of us have a Xanax deficiency." - Jenn Trepeck

18:28 "We can't supplement our weight out of our daily choices, right?" - Jenn Trepeck

22:50 "People can be making serotonin, and then the gut bugs are eating it, and it's never even getting to the brain." - Jenn Trepeck

26:49 "When we look at things like leaky gut, IBS, Crohn's or ulcerative colitis or mental health, because that's the first place I go when somebody says, I'm dealing with anxiety or depression or OCD, I always start gut first, not brain first, because that's just where it starts." - Jared St. Clair

28:54 "The brain is mostly fat. These tools are so important and helpful when it comes to our mental and emotional state?" - Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Jared St. Clair, Vitality Radio, Gut Health, Mental Health, Anxiety And Depression, Supplements For Emotional Vitality, Brain-Gut Connection, Spore-Based Probiotics, Gut Microbiome, Magnesium, Leaky Gut, Microbiome, Spore-Based Probiotics, Supplements, Omega-3 Fatty Acids, Magnesium Bisglycinate, Digestive Enzymes, Neurotransmitter Production, Atp Energy, Creatine, Mental Wellness, Reticular Activating System, Self-Talk, Natural Wellness, Health Education, Bipolar Disorder, IBS, Bacillus Coagulans, Aloe Vera Juice, Alzheimer's, Mindset, Placebo And Nocebo Vagus Nerve, Gut To Brain, Gut Dysbiosis, Serotonin, Gaba, Central Nervous System, Bacillus Subtilis, Microbiome Diversity, Confirmation Bias

Nutrition Nugget: Free

Fri, 28 Nov 2025 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about all the amazing things you can do for your health that are totally free. Yep, zero dollars! Jenn breaks down the myth that health is reserved for the wealthy and reveals simple, powerful practices that cost absolutely nothing. From movement to sleep, stress management to nutrition, could the most effective health strategies be completely free? Jenn shares 20 surprising ways to transform your wellbeing that won't cost you a penny, plus why one common eating habit might be turning your nutritious meals into junk food. Ready to discover that your best health investment might cost you nothing at all? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nutrition Nugget: Fast Food

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Free Health Tips, Walking For Health, YouTube Workouts, Taking The Stairs, Morning Sunlight, Bedtime Routine, Screen Time Limits, Meditation Practice, Daily Journaling, Consistent Wake Time, Gratitude Practice, Stress Management, Sleep Hygiene, Social Connection, Volunteering Benefits, Laughter Therapy, Podcast Listening, Mindful Eating, Chewing Food Properly, Eating Until Satisfied, Drinking Water, Wellness On A Budget, Affordable Fitness, No Cost Exercise, Budget Wellness, Health Without Money, Free Fitness Resources, Community Health, Mental Health Support, Rest And Digest, Sitting While Eating, Deep Breathing Exercises, Accountability Partners, Health Coaching, Wellness Community, Nutrition Habits, Movement Ideas, Sleep Quality, Stress Reduction, Healthy Lifestyle, Preventive Health, Free Ways To Improve Your Health Without Spending Money, Budget-Friendly Wellness Practices For Everyday Health

Gifting Health

Wed, 26 Nov 2025 03:00:00 -0400

Looking for the perfect healthy gift ideas this holiday season? Whether you're shopping for the fitness enthusiast, wellness warrior, or someone just beginning their health journey, finding thoughtful presents that support their goals doesn't have to be overwhelming. From innovative fitness trackers to luxurious silk pillowcases, there are countless options that show you care about their well-being.

In this episode of Salad With a Side of Fries, host Jenn Trepeck shares her favorite wellness gifts for everyone on your list. She covers everything from organic grocery delivery services like Thrive Market and Misfit Market to game-changing products like Ring Conn fitness trackers, Branch Basics' clean cleaning products, and stylish athleisure wear. Jenn also discusses the best health-conscious gifts for the holiday season, including skincare accessories, protein powders, and even some unexpected items that will delight any health-minded recipient.

What You Will Learn in This Episode:

✅ Discover innovative fitness tracker options like Ring Conn that don't require monthly subscriptions, plus how they compare to the Aura Ring for monitoring sleep data and daily activity

✅ Explore wellness gifts that reduce toxic burden in your home, including Branch Basics Clean Cleaning Products and why switching from conventional products matters for your health

✅ Find the perfect healthy gift ideas for every budget, from affordable blender bottles and protein powder combinations to luxurious silk pillowcases and skincare accessories like Jade Rollers and ice rollers.

✅ Learn about convenient organic grocery delivery services like Thrive Market and Misfit Market that make excellent gifts for busy, health-conscious friends and family.

TIMESTAMPS:

00:00 Healthy Gift Ideas for health-conscious friends and family this holiday season

04:28 Ring Conn Fitness Tracker review: no monthly subscription required, easier data display than Oura Ring Ring Conn - Website

06:39 Thrive Market and Misfit Market Organic Grocery Delivery services are perfect gift subscriptions Thrive Market - Website & Misfit Market - Website

09:37 Planet Nusa Athleisure Wear brand from Copenhagen: community-focused activewear with great leggings and matching sets Planet Nusa - Website

11:52 Branch Basics Clean Cleaning Products: toxin-free home cleaning solutions and oxygen boost Laundry Powder Branch Basics - Website

13:31 Silk Pillowcase from Bliss and Nod Pod Weighted Eye Mask for better sleep and stress relief Blissy - Website & Nodpod - Website

15:00 Gift idea: Jenn's Uncomplicated Wellness is perfect for anyone on your list. Uncomplicating Wellness Plus, shop kGoal products using this link!

18:34 Dry Farm Wines: artisan, lower alcohol wines without sulfites, sugar, or formaldehyde and Curious Elixirs Dry Farm Wines - Website & Curious Elixirs - Website

20:51 Helimix Blender Bottle without ball plus Tower Plus Whey Protein Isolate with creatine recommendation Helimix - Website & Jenn’s Tower+ Whey Protein Isolate w/ Creatine

23:39 Tushy: a bidet to add to your current toilet Tushy Bidet

24:50 Skincare Accessories, including a jade roller, ice roller, and bio cellulose masks from Lumiere de Vie Lumiere de Vie - Website

26:56 Castor Oil from Queen of the Thrones with rose quartz roller ball applicator for face and Eyebrow Serum Queen of the Thrones - Website

28:59 Gulaki Neck fan to keep cool Portable Gulaki Neck Fan

30:13 A Gift Certificate from Jenn, however much you want to spend, she’ll come up with something Gift Certificate from Jenn

32:33 Xero shoes: feel the ground when you walk, not pretty, but healthy for your feet Xero Shoes - Website

KEY TAKEAWAYS:

💎 Ring Conn offers a superior alternative to subscription-based Fitness Trackers with easier-to-understand data display, Bluetooth mode to reduce EMF exposure, and no monthly fees, making it an ideal healthy gift idea for anyone tracking their health metrics.

💎 Reducing toxic burden at home starts with switching to clean cleaning products like Branch Basics, which are free from sulfates, chlorine, phosphates, and parabens—all endocrine disruptors that affect our health even when we're eating well and exercising regularly.

💎 Organic grocery delivery services gift certificates for Thrive Market and Misfit Market make practical wellness gifts that keep giving throughout the year, offering wholesale discounts on healthy foods and imperfect produce at lower prices without weekend trips to warehouse stores.

💎 Combine affordable items to create custom gift bundles at various price points, such as pairing a jade roller with bio cellulose masks, a blender bottle with protein powder, or a silk pillowcase with a weighted eye mask for thoughtful, personalized presents.

RESOURCES:

Jenn’s Book, Uncomplicating Wellness

Text ‘Book’ to 833-801-0500

Ring Conn - Website

Thrive Market - Website

Misfit Market - Website

Planet Nusa - Website

Branch Basics - Website

Blissy - Website

Nodpod - Website

Text ‘kGoal’ to 833010500

Dry Farm Wines - Website

Curious Elixirs - Website

Helimix - Website

Nutrition Nugget: Creatine

Tower Plus Whey Protein

Tushy Bidet

Lumiere de Vie - Website

Queen of the Thrones - Website

Portable Gulaki Neck Fan

Gift Certificate from Jenn

Xero Shoes - Website

QUOTES:

05:16 "When I look at the data in the Oura app, it is more complicated to understand than the way Ring Conn displays the information and the way you can get to it. So I'm a big fan." - Jenn Trepeck

12:24 "The things that you wash your clothes with are super important, especially when it's up against your skin all day long and you're opening your pores and you're sweating." - Jenn Trepeck

14:16 "I love the idea of the silk pillowcase, and then to level it up, I recommend you go to Nod Pod. You can get a weighted blanket for the eyes." - Jenn Trepeck

15:59 “If you've ever held in your elimination number one or number two, and then had a hard time going later, think about your pelvic floor.” - Jenn Trepeck

20:55 “I have a recommendation for a blender bottle that doesn't have a ball in it. So it's quiet, and I love it because I travel with a blender bottle. So, here's what I love about it. I can put it in my bag and it doesn't jingle around.” - Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Healthy Gift Ideas, Wellness Gifts, Fitness Tracker, Ring Conn, Oura Ring, Silk Pillowcase, Weighted Eye Mask, Clean Cleaning Products, Branch Basics, Athleisure Wear, Planet Nusa, Thrive Market, Misfit Market, Organic Grocery Delivery, Dry Farm Wines, Natural Wine, Blender Bottle, Protein Powder, Skincare Accessories, Jade Roller, Ice Roller, Castor Oil, Best Health Conscious Gifts For Holiday Season, Wellness Gift Ideas For Fitness Enthusiasts, Blender Bottles, Protein Powder, Skincare Accessories, Thrive Market, Misfit Market, Weighted Eye Mask, Laundry Powder, Dry Farm Wines, Whey Protein, Eyebrow Serum

Kegels are for More than Better Sex (feat. Liz Miracle of kGoal)

Mon, 24 Nov 2025 03:00:00 -0400

Pelvic floor muscles are essential for far more than sexual health—they impact bladder control, bowel function, balance, and even longevity. Pelvic floor health affects every body on a daily basis, and it's time we actually talk about it.

In this bonus episode of Salad With a Side of Fries, Jenn Trepeck chats with Liz Miracle, a board-certified women's health physical therapist and co-creator of kGoal, the first smart pelvic floor trainer. They discuss everything from properly performed Kegel exercises to the surprising connection between pelvic floor strength and whole-body wellness, including relief from urinary incontinence and constipation, and improved core stability for every body—not just women. Learn why these muscles deserve as much attention as any other muscle group in your body and how proper training can prevent falls, improve athletic performance, and enhance quality of life.

What You Will Learn in This Episode:

✅ Why Pelvic Floor Exercises aren't just about preventing leaks—they're connected to constipation relief, balance and stability, athletic performance, and even longevity and aging independently

✅ The difference between tight-and-weak versus loose-and-weak pelvic floor muscles, and why relaxation training matters just as much as muscle strengthening for issues like painful sex and bowel movement issues

✅ How to use smart kGoal trainer technology with biofeedback games to ensure you're doing Kegel Exercises properly—including which muscles to actually engage (hint: most people are doing it wrong!)

✅ The surprising lifestyle factors affecting your pelvic floor health, from carbonated water and bladder control to posture, stress, and why hovering over public toilets is sabotaging your progress

TIMESTAMPS:

00:00 Introduction to pelvic floor health and why kGoal exercises matter for more than sexual wellness

02:43 Signs you need pelvic floor strengthening: urinary incontinence, gas leakage, heaviness, and pelvic organ prolapse

04:02 How pelvic floor dysfunction affects men through erectile dysfunction and nerve compression

05:32 The kGoal smart Kegel trainer device: insertable and sit-upon versions for all ages, including pediatric use for constipation relief

08:02 Understanding tight-and-weak versus loose-and-weak pelvic floor muscles and why relaxation matters as much as contraction

12:32 kGoal device features explained: Bluetooth connectivity, biofeedback games, and how the app provides muscle strengthening through interactive play

17:24 kGoal games for different conditions: relaxation exercises for tight pelvic floors, moving target and pinball for bladder control training

23:09 Real-world impact: CrossFit athlete improves max lift significantly after learning proper core strengthening and pelvic floor activation

25:25 Longevity and aging: how pelvic floor weakness correlates with falls, nursing home admission, and maintaining independence

30:37 Lifestyle factors affecting pelvic health: carbonated water as a bladder irritant, squatty potty benefits, and avoiding hovering over toilets

35:35 Why doctors don’t talk about pelvic floor health

KEY TAKEAWAYS:

💎 Pelvic floor muscles support your bladder, uterus, and rectum while also functioning as a sump pump for circulation—meaning proper Kegel exercises can reduce swelling after surgery or childbirth, not just prevent leaks

💎 Most people squeeze the wrong muscles during pelvic floor exercises—you need to engage the superficial urethral sphincter (like putting your thumb over a hose), not just the deeper rectal muscles, which is why biofeedback devices provide crucial mind-body connection training

💎 Pelvic floor therapy addresses both tightness and looseness through down-training and relaxation techniques—if your muscles are too tight and weak, more contracting makes the problem worse, which is why learning to relax comes first

💎 Simple lifestyle changes support pelvic floor health: elevate feet during bowel movements with a squatty potty, avoid hovering over toilets, limit carbonated water to reduce bladder irritation, and manage stress since tension directly impacts muscle relaxation techniques

ABOUT THE GUEST:

Liz Miracle is a board-certified women's health clinical specialist and physical therapist with 19 years of experience in pelvic floor physical therapy. Liz helped co-create the first bright pelvic floor exerciser, kGoal. She is currently Head of Clinical Quality and Education at Origin, the leading provider of pelvic floor and whole-body physical therapy for women, and an Assistant Clinical Professor at the University of California, San Francisco's PT program.

RESOURCES:

Liz Miracle, MSPT, WCS - LinkedIn

Text ‘Book’ to 833-801-0500

GUEST RESOURCES:

Liz Miracle - Instagram

kGoal™ (@kgoal_world) · San Francisco, CA

kGoal - Website

Code TREPECK for 10% OFF

QUOTES:

08:06 "Anytime we hear a conversation about pelvic floor or kegels, it's contraction. We also need to strengthen or exercise that relaxation piece." - Jenn Trepeck

34:42 "Think of it as an activity. Even with the exercise and the enjoyment and finding and doing it regularly to see the benefits so that we are doing both the strengthening and control." - Jenn Trepeck

35:28 "It is quality of life every single day when it comes to elimination of any kind and the activities and all of these other pieces." - Jenn Trepeck

37:50 "It is independence in our healthcare. It is knowing our own normal so that we know when something is off or different." - Jenn Trepeck

09:06 "If you have something that's too tight and weak and you go and contract it more and more, you're just adding to the problem." - Liz Miracle

25:19 "Pelvic floor health does have an impact for women on their longevity and their ability to live independently longer." - Liz Miracle

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, kGoal, kGoal Pelvic Floor Smart Trainer, Pelvic Floor Exercises, Pelvic Floor Health, Women's Health Physical Therapist, Pelvic Floor Trainer, Kegel Exercises Done Properly, Pelvic Floor Strengthening, Urinary Incontinence, Constipation Relief, Balance And Stability, Longevity And Aging, Pelvic Floor Muscles, Muscle Strengthening, Bowel Movement Issues, Kegel Trainer, Bladder Control, Pelvic Organ Prolapse, Pelvic Floor Dysfunction, Erectile Dysfunction, Smart Kegel Trainer, Core Strengthening, Pelvic Floor Weakness, Pelvic Floor Therapy, Mind-Body Connection, Muscle Relaxation Techniques, Kegel Exercises, Sexual Health, Postpartum Recovery, Pelvic Organ Prolapse, Balance And Stability, Preventive Healthcare, How To Do Kegel Exercises Properly With Biofeedback, Pelvic Floor Strengthening For Bladder Leakage Prevention

Nutrition Nugget: Capacity

Fri, 21 Nov 2025 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about capacity and why you need to stop being so hard on yourself. Seriously, there's a legit reason you can't do it all, and it has nothing to do with being lazy or unmotivated. Jenn's keeping it real about why ordering from the diner instead of cooking that Pinterest-worthy meal is sometimes the right move, and why a 10-minute walk totally counts as a win. If you've ever felt like you're failing at healthy living even though you're trying your best, this episode is your permission slip to breathe. Plus, she's sharing some surprisingly simple tricks to create more room in your life without adding more to your to-do list. Ready to finally align your goals with reality? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nutrition Nugget: DWDS

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Capacity Management, Health Goals, Wellness Planning, Time Management, Work Life Balance, Holiday Wellness, Energy Management, Meal Planning, Fitness Routine, Self Care, Realistic Expectations, Personal Capacity, Wellness Habits, Health Coaching, Nutrition Planning, Daily Routine, Stress Management, Time Audit, Goal Setting, Habit Formation, Blood Sugar Management, Energizing Foods, Movement Habits, Phone Call Walks, Quick Workouts, Schedule Management, Life Phase Challenges, Parenting Wellness, Eldercare Balance, Social Media Comparison, Biohacking, Mental Bandwidth, Support Systems, Capability Building, Skill Development, Capacity Building, Energy Levels, Meal Prep, Healthy Eating, Fitness Goals, Wellness Strategy, How To Manage Health Goals During Busy Seasons, Setting Realistic Wellness Expectations Based On Available Time

Type 1 vs Type 2 Diabetes (feat. Ben Tzeel)

Wed, 19 Nov 2025 03:00:00 -0400

Diabetes management doesn't have to mean missing out on life's greatest moments or living in fear. Learn how blood sugar management can transform daily life for anyone with Type 1 or Type 2 diabetes. This conversation dispels common myths and reveals practical strategies that work.

Join Jenn Trepeck on Salad With a Side of Fries with special guest Ben Tzeel, a registered dietitian and certified diabetes care specialist who has lived with Type 1 diabetes for over 25 years. Together, they explore the critical differences between Type 1 and Type 2, discuss nutrition and exercise strategies, and share how tools like continuous glucose monitors help people thrive while managing their condition during Diabetes Awareness Month.

What You Will Learn in This Episode:

✅ The critical differences between Type 1 Diabetes and Type 2 Diabetes, including how insulin resistance works differently in each condition and why Type 1 diabetes management requires external insulin for life.

✅ How to use nutrition strategies like carbohydrate counting, protein pairing, and insulin to carb ratios to achieve better blood sugar control without restrictive eating or feeling deprived.

✅ Why strength training and consistent movement boost insulin sensitivity for 24-72 hours after each workout, making exercise and diabetes management one of the most powerful tools you have.

✅ The truth about continuous glucose monitors, insulin pumps, and other diabetes technology—what actually works, how to interpret the data, and why you still need to play an active role in your care.

TIMESTAMPS:

00:00 How insulin works as a key to unlock cells and allow glucose uptake for energy in Type 1 diabetes management

04:35 Ben's story of being diagnosed with Type 1 diabetes at age seven and the outdated advice he received from doctors

10:39 The stigma of diabetes and its unfair consequences

12:41 Understanding the biological differences between Type 1 diabetes and Type 2 diabetes and how insulin resistance develops differently

18:29 Nutrition strategies for diabetes management, including carbohydrate counting, protein pairing, and insulin-to-carb ratios for meals

24:24 The power of strength training and walking to maximize insulin sensitivity and improve blood sugar control for 24 to 72 hours

28:51 Continuous glucose monitors and insulin pumps are game-changing technology tools for real-time diabetes care and data tracking

33:52 Underrated diabetes tools, including inhalable insulin and nasal glucagon for faster-acting emergency blood sugar management

37:06 Having early conversations with partners and supporters about Type 1 diabetes management, setting boundaries, and expressing needs

40:13 The importance of asking people with diabetes how they want to be supported and having personalized conversations about glucose monitoring preferences

KEY TAKEAWAYS:

💎Type 1 diabetes is an autoimmune condition where the pancreas stops making insulin entirely. In contrast, Type 2 diabetes occurs when the body can't keep up with insulin demand and develops insulin resistance—understanding this difference is critical for proper diabetes management.

💎Pairing carbohydrates with quality protein and fiber at every meal helps prevent blood sugar spikes, and eating real food beats artificial sweeteners, which wreak havoc on gut health and digestion.

💎Strength training 3-4 times per week plus regular walking builds muscle mass and boosts insulin sensitivity for 24-72 hours after each workout, making exercise one of the most potent tools for blood sugar control.

💎Continuous glucose monitors and insulin pumps provide valuable real-time data, but require proper interpretation and active participation—the technology does about 75% of the work. At the same time, you must still understand patterns and make adjustments.

ABOUT THE GUEST:

Registered Dietitian & Certified Strength and Conditioning Specialist

RESOURCES:

Nutrition Nugget: Healthcare 3.0

Text ‘Book’ to 833-801-0500

Nutrition Nugget: Nocebo

BMI is BS

GUEST RESOURCES:

Ben Tzeel - LinkedIn

Your Diabetes Insider - Website

Your Diabetes Insider Podcast

QUOTES:

16:15 “You can thrive. We've seen it thousands of times with type 1 or type 2. It's just a matter of whether you are willing to put in that smidgen of effort on nutrition, activity, and other lifestyle factors to make your life pretty much normal.” Ben Tzeel

22:36 “Micronutrients and electrolytes are important for everyone.” Jenn Trepeck

24:16 "Exercise and movement also play a tremendous role in bringing blood sugars back into normal ranges or healthy ranges." - Jenn Trepeck

26:54 "Muscle is our insulin sensitivity." - Jenn Trepeck

30:14 “I love a constant glucose monitor. I love that data.” Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Type 2 Diabetes, Insulin Resistance, Carbohydrate Counting, Insulin to Carb Ratio, Insulin Sensitivity, Exercise and Diabetes, and Insulin Pumps, Insulin, Glucose, Diabetes Care Specialist, Diabetes Care, Type 1 Diabetes Management, Blood Sugar Control, Registered Dietitian, Certified Diabetes Care Specialist, Nutrition and Exercise Strategies, Continuous Glucose Monitors, Type 1 vs Type 2 Diabetes Management Through Nutrition and Exercise, Type 1 Diabetes Management, Insulin Resistance, Diabetes Education, Insulin Pump, Diabetes Nutrition, Strength Training For Diabetics, Insulin Sensitivity, Diabetes Awareness Month, Blood Sugar Levels, Registered Dietitian, Diabetes Lifestyle, Exercise And Diabetes, Gut Health And Blood Sugar, Electrolytes And Diabetes, How To Manage Type 1 Diabetes With Exercise And Nutrition, Best Foods For Blood Sugar Control In Diabetics

Nutrition Nugget: Oath Nutrition Clear Protein

Fri, 14 Nov 2025 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Oath Nutrition Clear Protein, a protein powder that's breaking all the rules. Imagine a protein shake that looks like juice, tastes like a blue raspberry popsicle, and claims to have zero added sugar. Sounds impressive, right? But Jenn's not just taking their word for it, she’s making an informed decision based on the nutrition label by asking questions like what exactly is the "acidification process" they use? Why are there three different sweeteners if there's no added sugar? And hold on—why is the spirulina only there for color when it could actually be adding nutrients? Jenn digs into the science, the marketing, and the ingredient label to figure out if this Instagram-worthy protein powder is the real deal or just another pretty package. The verdict might surprise you. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Text ‘Book’ to 833-801-0500

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Oath Nutrition Clear Protein, Clear Protein Powder, Whey Protein Isolate, Protein Supplement Review, Clear Whey Protein, Hydrolyzed Protein, Branch Chain Amino Acids, Leucine For Muscle Recovery, Protein Synthesis, Grass Fed Whey, Low Sugar Protein Powder, Artificial Sweeteners In Supplements, Sucralose Protein Powder, Natural Flavors, Coconut Milk Powder, Spirulina For Color, Monk Fruit Extract, Stevia Sweetener, Protein Powder Ingredients, Bioavailable Protein, Muscle Recovery Supplements, Daily Protein Intake, Protein Requirements, Grams Of Protein Per Pound, Complete Protein Source, Sports Nutrition Supplements, Post Workout Protein, Protein Absorption Rates, Nutrition Facts Label, Added Sugar Alternatives, Sugar Free Protein, Blue Raspberry Flavor, Fruity Protein Flavors, Protein Powder Alternatives, Whole Food Nutrition, Macro Ratios, Weight Loss Supplements, Digestive Health, Food Sensitivities, Best Clear Whey Protein Isolate For Muscle Recovery, How To Choose A Protein Powder Without Added Sugar

Eastern Medicine & The Holiday Woes (feat. Dr. Haley Parker)

Wed, 12 Nov 2025 03:00:00 -0400

Holiday wellness tips are essential as we navigate the season of gatherings, travel, and indulgence. Feeling stressed about upcoming family dinners or worried about digestive issues from all those holiday treats? You're not alone!

Join Jenn Trepeck on Salad with a Side of Fries as she chats with Dr. Haley Parker, a doctor of East Asian Medicine and licensed acupuncturist, about practical ways to handle holiday stress management without losing your mind. Together, they explore how ancient wisdom meets modern holiday stress management, offering actionable advice on everything from improving sleep hygiene to supporting your immune system through seasonal changes and managing those inevitable digestive health challenges that come with festive feasting. Whether you're dreading Thanksgiving dinner drama, worried about fitting into your jeans after all those parties, or just trying not to catch every bug going around, we've got you covered.

What You Will Learn in This Episode:

✅ How East Asian Medicine and acupuncture benefits can help manage holiday stress management, from dealing with family dynamics to maintaining your mental health wellness during the busiest time of year.

✅ Practical holiday wellness tips for preventing and treating digestive health issues like bloating and food stagnation, including herbal medicine remedies and lifestyle adjustments that support your body through festive feasting.

✅ Why rest and recovery are an active state and how to work with your body's natural circadian rhythm during seasonal changes, plus strategies for supporting your immune system to avoid getting sick during the holidays.

✅ The connection between seasonal affective disorder and your body's mammalian need to slow down in fall and winter, along with stress relief techniques like journaling and mindfulness practices that help you tune into what your body actually needs.

TIMESTAMPS:

00:00 Introduction to East Asian Medicine with Dr. Haley Parker

05:19 Dr. Haley shares her journey from Division 1 athlete to acupuncturist, and how chronic pain led her to explore integrative medicine and whole-person healthcare approaches

09:28 Defining East Asian Medicine as an umbrella term encompassing nutrition therapy, herbal medicine, manual therapy, acupuncture and the importance of rightful thinking

12:49 Understanding holiday stress management through the lens of seasonal changes and how our bodies were meant to function, and a discussion of digestion issues

20:11 Holiday wellness tips for managing family dynamics and stress during gatherings, including the importance of self-care routines, journaling, and approaching situations with compassion and grace

22:07 Sleep hygiene strategies for the holidays, including power naps for nervous system regulation, balancing caffeine intake, and maintaining stable blood sugar

24:03 Practical digestive health advice for holiday meals, using an algebraic equation approach to balance indulgence with movement, hydration, and mindfulness practices around eating habits

28:21 How humans, as non-hibernating mammals, struggle during seasonal transitions, plus the importance of eating seasonally to support organ systems and why rest and recovery are an active state essential for health

35:57 Mental health wellness strategies, recognizing stress patterns, and becoming a better practitioner of self-care routines

39:57 How to find a qualified acupuncture practitioner, tips for choosing someone who resonates with you and fits your lifestyle for consistent integrative medicine care

41:56 Everyone experiences holiday stress management challenges and supporting others through difficult times to create mental health wellness and healing conversations

KEY TAKEAWAYS:

💎 East Asian Medicine views the fall season as a time of grieving and letting go, which explains why many people struggle with seasonal affective disorder and increased stress during the holidays—our bodies naturally want to hibernate while modern life demands we rev up for parties and gatherings while maintaining our momentum from warmer seasons.

💎 Digestive health during the holidays requires balance like an algebraic equation: if you're adding more indulgent foods and sitting, you need to add movement, water, and mindfulness practices to keep your system functioning well and prevent food stagnation.

💎 Rest and recovery are an active state essential for immune system support—your body will find equilibrium one way or another, either through intentional rest or by forcing you to get sick. Hence, you must slow down and recuperate.

💎 The body speaks in symptoms across mental, emotional, and physical planes before manifesting serious health issues, making self-care routines like journaling and meditation crucial stress relief techniques for catching problems early on and not waiting until they have progressed.

ABOUT THE GUEST:

Dr. Haley Parker, DAcCHM, Dipl. EAM (East Asian Medicine), Director of Clinical Operations at Virginia University of Integrative Medicine

Dr. Haley Parker is a multi-state licensed Doctor of East Asian Medicine and acupuncturist, holding licensure in Florida, New York, Virginia, Georgia, Maryland, Washington, D.C., New Mexico, and New Jersey. She is a Diplomate in East Asian Medicine certified by the National Certification Board for Acupuncture and Herbal Medicine (NCBAHM).

In 2021, Haley joined the Virginia University of Integrative Medicine (VUIM), where she now directs external and clinical operations across Virginia, New Jersey, and Georgia campuses. In this capacity, she advances integrative clinic systems, community outreach, and academic–clinical alignment.

A former Division I athlete at UVA, Haley’s athletic background deeply informs her evidence-informed, performance-oriented clinical approach—supporting student-athletes, optimizing sports-related performance and re-entry, and addressing psycho-emotional wellness. Her early career included residencies at El Gancho Racquet & Fitness Club in Santa Fe and working aboard Princess Cruise Lines, where she honed her ability to teach acupuncture in acute-care and wellness contexts.

Haley has always embraced teaching and mentorship. She joined VUIM’s faculty to teach practice management and clinical communication and continues to shape curriculum and share expertise through seminars, media, and publications. She currently serves on the NCBAHM Professional Ethics & Disciplinary Committee and is an appointee to the Virginia Board of Medicine’s Acupuncture Advisory Committee. Additionally, she is a board member of the Acupuncture Society of Virginia, advocating for the field and influencing policy and professionalism.

Through her leadership, she fosters the integration of East Asian Medicine into whole-person healthcare models, builds bridges among academia, practitioners, and the community, and advances the profession's visibility and legitimacy. She remains passionately committed to teaching, patient care, student mentorship, and growing the profession through outreach, media and scholarly communication.

RESOURCES:

Have Your Cake and Feel Great

Text ‘Book’ to 833-801-0500

GUEST RESOURCES:

VUIM Clinic - Website

Dr. Haley Parker - LinkedIn

Haley Parker (@dr.haley.vuim) • Instagram

VUIM Clinic - Instagram

QUOTES:

12:38 "There are these tools of herbs and acupuncture and on and on, but also lifestyle is inherently part of this approach." - Jenn Trepeck

15:46 "The holiday season and the indigestion or the foods that come up are likely not our everyday choices." - Jenn Trepeck

20:25 "I find that self-care is something we throw around a lot, but we're not necessarily recognizing what that is. Self-care is going easy on yourself or taking what you need to be able to present a better version of yourself." - Dr. Haley Parker

27:36 "We get into our routines and we know what our plan is, and then we are out of our routines, and then the changes to the routine can make us feel very much out of sorts." - Jenn Trepeck

30:50 "My brother had to teach me that REST is an active state. I thought it was so profound, in this lifetime we're all learning to be better doctors of ourselves." - Dr. Haley Parker

35:50 "The more we tune into our body’s signals, we start to pay attention to the whisper before it gets to the scream." - Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Holiday Wellness Tips, East Asian Medicine, Holiday Stress Management, Sleep Hygiene, Immune System, Digestive Health, Acupuncture Benefits, Mental Health Wellness, Herbal Medicine, Rest And Recovery, Circadian Rhythm, Stress Relief Techniques, Mindfulness Practices, Food Stagnation, Integrative Medicine, Whole Person Healthcare, Nervous System Regulation, Self-Care Routines, Holiday Stress Management, Digestive Health, Seasonal Affective Disorder, Traditional Chinese Medicine, Self-Care Routines, Nervous System Regulation, Whole Person Healthcare, Holiday Eating Habits, Integrative Medicine, How To Manage Digestive Issues During Holidays, Natural Remedies For Holiday Stress And Anxiety, Holiday Meals, Holiday Parties, Rest

Nutrition Nugget: B.T.R. Nation Bars

Fri, 07 Nov 2025 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about B.T.R. Nation Bars and whether these so-called game-changing protein bars deserve a spot in your snack rotation. With flavors like strawberry shortcake and cinnamon cookie dough, these bars sound almost too good to be true—but are they actually good for you? Jenn takes a close look at what's inside the wrapper—from protein content to fat levels—and she's not holding back on her honest take. She'll walk you through which bars might work for your afternoon slump versus your post-workout recovery, and why the company's suggested uses might not match up with what your body actually needs. Plus, she's got some burning questions about those fresh ingredients and whether these bars qualify as a meal or a snack. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Text ‘Book’ to 833-801-0500

B.T.R. Nation Bars

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Protein Bar Nutrition, B.T.R. Nation Bars, Superfood Bars, High Protein Snacks, Low Sugar Bars, Nutrition Facts, Ingredient Analysis, Clean Label Products, Gluten Free Bars, Pea Protein, Chicory Root Fiber, Almond Protein, Monk Fruit Sweetener, MCT Oil Benefits, Pre Workout Nutrition, Post Workout Snacks, Healthy Snacking, Fiber Content, Saturated Fat, Natural Ingredients, No Added Sugar, Cashew Butter, Peanut Butter Protein, Quinoa Crisps, Reishi Extract, Women Owned Brands, Non GMO Verified, Seed Oil Free, Dairy Free Snacks, Soy Free Products, Functional Foods, Nutrient Dense Snacks, Breakfast Replacement, Meal Timing, Macronutrient Balance, Food Label Reading, Nutrition Analysis, Health Claims, Wellness Products, Weight Loss Snacks, Clean Eating, Whole Food Ingredients, Best High Protein Bars For Weight Loss And Snacking, Low Sugar Superfood Bars With Natural Ingredients

Eyes are the Window to Your Health (feat. Dr. Joseph Allen)

Wed, 05 Nov 2025 03:00:00 -0400

Eye health isn't just about whether you need glasses; your eyes are basically a tell-all that can reveal diabetes, high blood pressure, and even early signs of Alzheimer's. When's the last time you got an eye exam? Your peepers might be trying to tell you something important.

In this episode of Salad With a Side of Fries, host Jenn Trepeck chats with Dr. Joseph Allen about why your annual eye checkup is more important than you think. They dive into retinal health, the wild connection between stress and eyes (hello, eyelid twitching!), and simple fixes like eating more lutein-rich greens and getting outside. Dr. Allen explains how often you should get an eye exam, how eye doctors can spot diabetes detection before your regular doctor does, and why you need to clean your eyelids daily. Plus, they tackle puffy eyes, dry eye disease, and lifestyle tweaks that actually work.

What You Will Learn in This Episode:

✅ Why annual eye exams are the most critical health screening for catching diseases like diabetes, high blood pressure, and even Alzheimer's early—often before you show any symptoms

✅ How stress shows up in your eyes, vision changes, and even blisters forming in the back of the retina, plus natural remedies like melatonin that can aid eye health

✅ The lifestyle changes that protect your vision and overall health, including eating lutein and omega-3-rich foods like green leafy vegetables and salmon, natural light exposure, and why cleaning your eyelids daily is as important as brushing your teeth

✅ Warning signs you should never ignore: new eye floaters, flashes of light, or dark curtains in your vision that could indicate retinal detachment requiring immediate treatment to prevent blindness

TIMESTAMPS:

00:00 Intro: Dr. Allen explains various fields of optometry and why eye health is a window to overall wellness and disease detection

11:24 Eye exams can detect diabetes, high blood pressure, and metabolic disorders through retinal bleeding patterns before symptoms appear elsewhere in the body

17:00 The connection between stress and eyes, including eyelid twitching, vision changes, and cortisol-induced retinal swelling

21:00 Melatonin research for treating stress-related eye conditions and its role as a powerful antioxidant in the retina

23:50 Causes of cosmetic eye issues like dark circles, puffy eyelids, and bags under the eyes, plus treatment options

29:28 Why diabetes, thyroid disorders, and Alzheimer's significantly impact eye health and vision

34:26 Eye floaters and retinal detachment are warning signs that require immediate medical attention to prevent blindness

37:37 Essential nutrients for eye health, including lutein, zeaxanthin, and omega-3 fatty acids from green leafy vegetables and fish

43:10 The importance of natural sunlight and red light devices and the importance of sleep for eye health, tear production, and preventing dry eye disease and inflammation

49:01 Daily eyelid hygiene practices prevent meibomian gland dysfunction and chronic dry eye

KEY TAKEAWAYS:

💎 Your eyes are literally a window into your body's health—eye doctors can detect early signs of diabetes, high blood pressure, thyroid issues, and even early Alzheimer's during routine eye exams by examining blood vessels and nerve fibers in the retina before you experience any symptoms or vision problems

💎 Stress manifests physically in your eyes through eyelid twitching (myokymia), vision distortions, and even retinal swelling from elevated cortisol levels. The fix? Prioritize quality sleep, reduce caffeine, and consider melatonin supplementation, which acts as a powerful antioxidant for the eye

💎 Protect your vision with targeted nutrition: eat lutein and zeaxanthin from green leafy vegetables like kale and spinach (which filter blue light naturally), consume omega-3-rich fish like salmon twice weekly, and combine these for up to 45% reduction in macular degeneration risk

💎 Clean your eyelids daily using specialized cleansers with tea tree oil or manuka honey—not baby shampoo—to prevent meibomian gland dysfunction, dry eye disease, and inflammation that can make vision fluctuate like driving through a rainstorm without working wipers

ABOUT THE GUEST: Joseph Allen, OD, FAAO, Dipl ABO

Dr. Allen is a practicing optometrist in Virginia and the founder of Doctor Eye Health, an educational YouTube channel with over 1 million subscribers, where he provides information about eye health, ocular disease, and vision products. He graduated Magna Cum Laude and Salutatorian from the Rosenburg School of Optometry in 2015 and completed his residency at the Minneapolis V.A. Medical Center. Dr. Allen is a Fellow of the American Academy of Optometry, a Diplomate of the American Board of Optometry, and a member of the American Optometric Association’s Strategic Communications Committee.

RESOURCES:

Doctor Eye Health - YouTube

Text ‘Book’ to 833-801-0500

GUEST RESOURCES:

Doctor Eye Health (@doctoreyehealth) | TikTok

Doctor Eye Health - Website

Myze - Website

Myze Eye Care Products - Amazon

QUOTES:

10:29 “We need regular eye care. Eye care goes beyond just seeing.” Jenn Trepeck

16:57 “Stress impacts the eye.” Jenn Trepeck

22:48 “If you're ready to stop chasing wellness and start living it, grab your copy of Uncomplicated Wellness. Let's ditch the rules, quiet the noise, and help you reclaim your life.” Jenn Trepeck

28:40 “Eyes are the window to your health; it’s like we see also with dental care, that some of these things are giving us an indication of what's happening inside the body.” Jenn Trepeck

49:14 “Cleaning of the eyelids is something I'm trying to advocate more for, not just myself, but for a lot of specialists who specialize in dry eye disease.” - Dr. Joseph Allen

54:39 “I have patients who come in and feel like they're seeing fine enough to drive, but they're really not seeing their best, and they're missing an opportunity to improve the quality of their life instantly.” - Dr. Joseph Allen

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Dr. Joseph Allen, Doctor Eye Health Podcast, Eye Health, Eye Exam, Retinal Health, Stress And Eyes, Lutein, How Often Should You Get An Eye Exam, Diabetes Detection, Dry Eye Disease, Vision, High Blood Pressure, Melatonin, Omega-3, Green Leafy Vegetables, Eye Floaters, Retinal Detachment, Blindness, Thyroid, Zeaxanthin, Meibomian Gland Dysfunction, Eyelids, Eye Inflammation, Annual Eye Exam, Early Disease Detection, Early Disease Prevention

Nutrition Nugget: Moringa

Fri, 31 Oct 2025 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Moringa—the supplement that's suddenly flooding everyone's social media feeds. But is this ancient "miracle tree" actually worth the hype, or is it just another wellness trend that promises more than it can deliver? Jenn dives into the science (or lack thereof) behind moringa's claimed benefits for blood sugar, cholesterol, and inflammation. She reveals what the research shows, why most studies haven't even been conducted on humans, and whether it’s worth spending your money on this trendy supplement. Plus, she shares some surprising cautions about who may not want to take it and why the quality of what you're buying might matter more than you think. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nutrition Nugget: Glutathione

Text ‘Book’ to 833-801-0500

Nutrition Nugget: Non-Alcoholic Liver Disease

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Moringa Oleifera, Antioxidants, Nutritional Supplements, Drumstick Tree, Bioactive Compounds, Oxidative Stress, Anti-Inflammatory Properties, Blood Sugar Balance, Cholesterol Levels, Nutrient Dense Foods, Herbal Remedies, Phytochemicals, Quercetin, Free Radicals, Chronic Disease Prevention, Supplement Regimen, Traditional Medicine, Vitamin Content, Mineral Absorption, Antinutrients, Health Coaching, Wellness Supplements, Superfood Trends, Liver Health, Metabolic Health, Heart Health, Blood Pressure Support, Natural Remedies, Dietary Supplements, Plant-Based Nutrition, Should I Add Moringa To My Supplement Regimen, What Are The Health Benefits Of Moringa Leaves

The Kids are Not Alright. Are We? #skinnytok #tiktoxic (feat. Dr. Jillian Lampert)

Wed, 29 Oct 2025 03:00:00 -0400

Eating disorders and bullying prevention isn't just about what our kids eat; it's about protecting them from the toxic messages bombarding them every single day. Think your child is safe because they're not on TikTok yet? Think again. Think you’re safe because you’re an adult? The dangerous world of "skinny tok" and diet culture is reaching all of us whether they're scrolling social media or not.

In this eye-opening episode of Salad With a Side of Fries, host Jenn Trepeck gets real with Dr. Jillian Lampert about the scary stuff happening online and in schoolyards. Dr. Lampert opens up about her own eating disorder recovery and breaks down why some kids (and adults) are more vulnerable than others. Plus, she shares practical ways to help you and your kids spot BS social media messages and handle weight-related bullying, because let's face it, kids talk, and they're hearing this stuff even without a phone in their hands.

What You Will Learn in This Episode:

✅ Why genetic predisposition to eating disorders matters more than you think, and how to recognize if your child is at higher risk based on family history and specific genetic markers related to anxiety, metabolism, and inflammation.

✅ The real connection between bullying prevention and body image, including how weight-related comments (even "compliments") can trigger dangerous disordered eating behaviors.

✅ Essential media literacy skills everyone needs, and especially parents need to teach their children, right now, even if they're not on social media yet, because kids are absorbing toxic "skinny tok" messages from their peers regardless.

✅ How weight loss medications are creating a new wave of moral judgment and intensifying body dissatisfaction across all ages, and what this means for the future of eating disorder treatment and prevention.

TIMESTAMPS:

00:00 Dr. Lampert introduces the genetic markers linked to eating disorders and their connection to anxiety, metabolism, and inflammation

01:00 Book launch announcement - October 29th, 2025. Uncomplicating Wellness is now available. Zoom launch event at 7:00 PM ET

06:26 Dr. Lampert shares her personal eating disorder recovery story, revealing how bullying as a kid and diet praise triggered her life-threatening condition

11:20 Understanding the genetic predisposition to eating disorders, why 9% of people develop eating disorders, the toxic diet culture, and the science behind nutritional psychiatry

16:11 How we swung back from body positivity to obsessive thinness, discussion of body dissatisfaction, and the dangerous impact of weight loss medications

22:51 Why "skinny tok" affects all ages an demographics on social media, the critical media literacy skills needed and the direct link between weight-related bullying, body image, and eating disorder onset

28:33 A powerful story illustrating how weight-related bullying reveals the bully's own insecurities and body dissatisfaction, and understanding self-cyberbullying

35:21 Teaching media literacy skills and learning to reset your social media feeds, and real-life diet culture algorithms

40:43 The connection between the loneliness epidemic post-pandemic and the rise in cyberbullying and balancing social media's lifesaving community connections

48:41 Dr. Lampert's final wisdom

KEY TAKEAWAYS:

💎 Eating disorders are 60% genetic. People with a history of eating disorders can share genetic markers in three key areas: anxiety, metabolism, and inflammation. This explains why only 9% of the population develops eating disorders despite everyone living in the same toxic diet culture environment.

💎 The seemingly innocent compliment like "you look great" after weight loss can be the dangerous trigger that starts someone down the path of disordered eating behaviors. Dr. Lampert's story reveals how positive attention for losing weight made her feel noticed and valued for the first time, reinforcing unsafe eating behaviors that became life-threatening.

💎 Your child doesn't need to be on social media to be affected by diet culture. Media literacy skills are essential for all kids because they absorb messages from peers who are consuming content. Parents must teach children to ask critical questions, such as "What is this person trying to sell us?" regardless of screen time.

💎 Weight-related bullying is never about the victim; it's a projection of the bully's own body dissatisfaction and insecurity. Understanding this doesn't erase the pain, but it's a crucial insight for helping kids process hurtful comments and recognize that appearance-based judgment stems from societal pressure we all face.

ABOUT THE GUEST:

Dr. Jillian Lampert (she/her) is the Vice President of Strategy and Public Affairs at Accanto Health, the parent company of The Emily Program and Gather Behavioral Health, where she leads corporate communications, public affairs, and advocacy efforts. She also serves as Executive Director of The Emily Program Foundation. She is Co-Founder and President of the REDC, a national consortium focused on eating disorder treatment standards, access, and research. A Board Member and past Treasurer of the Eating Disorders Coalition, she also holds an adjunct faculty position at the University of Minnesota. Dr. Lampert earned her PhD in Nutrition and Epidemiology and MPH in Public Health Nutrition from the University of Minnesota, and an MS in Nutrition from the University of Vermont. A Fellow of the Academy for Eating Disorders, she has authored numerous publications on nutrition, body image, and eating disorder treatment and frequently speaks nationwide on these topics. Drawing from her personal experience with an eating disorder, she is deeply committed to expanding access to care and fostering body confidence and self-compassion for people of all ages.

RESOURCES:

October 29th Mini Summit Registration

FX's Social Studies | Watch on Hulu

Text ‘Book’ to 833-801-0500

GUEST RESOURCES:

The Emily Program

The Emily Program: Overview | LinkedIn

The Emily Program | LinkedIn

Dr. Jillian - LinkedIn

About The Emily Program

The Emily Program is nationally recognized for its compassionate and evidence-based approach to eating disorder treatment. Offering all levels of care, with locations across the country and robust virtual care options, The Emily Program provides accessible, expert care that addresses the physical, emotional, and social aspects of recovery. For more information about The Emily Program’s services, visit www.emilyprogram.com or call 1-888-272-0845.

Emily Program - YouTube

The Emily Program (@emilyprogram) • Instagram photos and videos

The Emily Program - Facebook

QUOTES:

07:36 "I was a smart kid, and I had gotten bullied for being smart, and years later heard that the kids picked on me because they were bored. What on earth is that all about?" - Dr. Jillian Lampert

10:46 "There's always a nature-nurture debate in anything, and especially as we talk about bullying and social media and all these pieces, that feels very ‘nurture’." - Jenn Trepeck

15:45 "I remember when Dove did their real women campaign, and I remember it being groundbreaking and also being like, duh, right? But today we're back to ‘skinny is the only thing that matters’ in a lot of the messaging." - Jenn Trepeck

19:06 “One of the reasons I wrote Uncomplicating Wellness, because I think for the adult side it's every biohack and the wellness language is just diet culture for today.” Jenn Trepeck

19:17 "I think the weight loss meds play into this because there are times where we would feel or be made to feel that it is a moral failing when you have this craving." - Jenn Trepeck

20:57 “Industrialized society has been obsessed with fixing things with medicine forever, for as long as there have been medicines and advertisements. So I think the idea that we can fix our body weight with a new magic medicine is really kind of scary.” Dr. Jillian Lampert

22:17 "There's a villainizing of specific foods and food in general that's coming at us from all angles." - Jenn Trepeck

KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Dr. Jillian Lampert, Body Image, Social Media And Mental Health, Diet Culture, skinny tok, Weight Loss Medications, Bullying Prevention, Genetic Predisposition To Eating Disorders, Adolescent Mental Health, Body Positivity, Media Literacy Skills, Disordered Eating Behaviors, Weight Related Bullying, Anorexia Nervosa, Binge Eating Disorder, Nutritional Psychiatry, Gut Brain Connection, Body Dissatisfaction, Eating Disorder Treatment, Parenting And Social Media, Youth Wellness, Genetic Markers For Eating Disorders In Adolescents, How Social Media Affects Teen Body Image And Mental Health, The Emily Program, Gather Behavioral Health, Social Media, eating disorder treatment standards, Eating Disorders Coalition, National Bullying Prevention Month

Nutrition Nugget: Holding Hands

Fri, 24 Oct 2025 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about holding hands and how something so simple can have a big impact on your health and happiness. She dives into why this small act of human connection can lower stress, calm your mind, and even help your body feel better, with less pain. Jenn keeps it real and relatable, sharing what the science says about this simple gesture. You’ll learn how physical touch supports your emotional health, boosts oxytocin, and reminds us that we’re wired to connect. It’s all about those little moments of well-being that make a big difference in your everyday wellness. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nutrisense - Website

October 29th Mini Summit Registration

Nutrition Nugget: Hugs

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Holding Hands, Benefits of Physical Touch, Human Connection, Stress Reduction, Oxytocin, Vagus Nerve, Emotional Wellness, Mental Health, Longevity, Physical Touch, Cortisol Levels, Blood Pressure, Heart Rate, Wellness Habits, Functional MRI, Social Baseline Theory, Emotional Regulation, Human Instinct, Pain Relief, Hypothalamus, Mind-Body Connection, Uncomplicating Wellness, Health Benefits of Holding Hands, How Physical Touch Reduces Stress Self-Care, Mindfulness, Healthy Lifestyle, Emotional Connection, Positive Energy, Wellness Journey, Holistic Health, Body And Mind, Relaxation Techniques, Stress Management, Healthy Mindset, Everyday Wellness, Natural Healing, Emotional Balance, Healthy Living Tips, Mental Wellness, Mind-Body Health, Lifestyle Habits, Wellness Podcast, Personal Growth

Book Talk: Uncomplicating Wellness

Wed, 22 Oct 2025 03:00:00 -0400

Wellness without rules isn't just a concept; it's a revolution in how women can approach their health. Are you tired of conflicting advice, restrictive diets, and the overwhelming noise of wellness culture? It's time to ditch the broken tools you've been given and discover that you're not broken; you just need a different approach. This conversation explores how to rebuild body trust, embrace personalized wellness, and reclaim your life at every stage.

Host Jenn Trepeck of Salad With a Side of Fries hosts an honest roundtable discussion about her new book, Uncomplicating Wellness. Jenn explores women's health journey through different life stages, from post-surgery recovery to menopause, tackling everything from stress management to how to build trust with your body again without the pressure of perfection.

What You Will Learn in This Episode:

✅ Why wellness without rules works better than rigid plans, and how to stop calorie counting and focus on protein, quality fats, and fiber instead for sustainable results across every life stage

✅ How to cut through the noise of social media wellness culture and identify which supplements, morning routines, and health trends actually serve your personalized wellness goals versus what's just marketing hype

✅ The power of self-advocacy in healthcare—learning to ask the right questions, listen to your body, and build your care team when traditional doctors don't have all the answers for menopause wellness, gut health, or chronic conditions

✅ Simple stress management techniques that actually work (like the breath-fogging trick) and why small, consistent actions create momentum better than beating yourself into compliance ever will

The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

TIMESTAMPS:

00:00 Introduction to Jenn’s book, Uncomplicating Wellness and the launch party and mini summit details (Register to attend here: https://bit.ly/UWminisummitreg)

02:36 Four women share their one-word relationships with wellness culture from "exploratory" and "evolving" to "work" and "menopause"—revealing how personalized wellness looks different for everyone

07:59 First impressions of Uncomplicating Wellness: How the conversational tone, digestible content, and permission to explore the book non-sequentially differ from typical diet culture books

15:53 How wellness culture noise shows up differently across life stages—from post-ACL surgery recovery to menopause wellness, and why social media's supplement obsession creates dangerous confusion

21:46 The book meets you where you are, but the information can carry you throughout different stages of life and ditching the rules that no longer serve you

30:22 Reclaiming your life through ownership and responsibility, why healthcare shifted responsibility away from patients, and how proactive self-advocacy in healthcare empowers sustainable change

34:26 Stress management in real life, using breath control techniques, the power of validation and acceptance and how words matter

40:43 The snowball effect of wellness without rules: how starting with one thing creates momentum that shows up in unexpected places throughout life, and the must-read chapter recommendation that "You're Not Lazy"

45:15 Final encouragement and book club opportunities: the group celebrates the conversational tone of the book and recommends the launch party

48:20 Jenn announces bonus podcast playlists for each chapter, plus live book club events starting November 13th in New York City

KEY TAKEAWAYS:

💎 Wellness without rules starts with ditching calorie counting and focusing on the foundation: protein, quality fats, and fiber—three simple pillars that help you feel grounded and in control without the obsessive tracking or restriction

💎 Social media's wellness culture is often a loud minority of self-proclaimed gurus with no real credentials. Learning to be innovative and savvy about who you follow protects you from dangerous misinformation about supplements, morning routines, and quick fixes

💎 Self-advocacy in healthcare means recognizing that doctors aren't taught lifestyle alternatives, so building your care team with health coaches and other practitioners helps you ask better questions and find options beyond just prescriptions

💎 Small consistent actions create real momentum, whether it's adding pink Himalayan salt to water for better hydration, taking one breath before responding to stress, or starting with just one food swap

RESOURCES:

Nutrisense - Website

October 29th Mini Summit Registration

QUOTES:

13:23 "As I've been talking about the book, it's not a plan, it's not another diet or wellness book the way we think of them or what is presented to us." - Jenn Trepeck

22:24 "I think we assume that the person on social media has the same objective that we do. We don't really know and we don't know where they're coming from." - Jenn Trepeck

30:11 "You're not broken. You have been given broken tools." - Jenn Trepeck

36:30 "What I love about what you just shared is that it demonstrates so genuinely what happens when we do a different thing and observe and get curious and see how it all plays out, instead of trying to force a square peg in a round hole." - Jenn Trepeck

44:10 “It starts with one thing and it snowballs, and then it shows up in all these other places in our lives that's beyond what we could have expected.” Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Wellness Without Rules, Wellness Culture, Body Trust, Personalized Wellness, Women's Health Journey, Stress Management, How To Build Trust With Your Body Again, Calorie Counting Alternatives, Self Advocacy In Healthcare, Menopause Wellness, Gut Health, Sustainable Habits, Sustainable Results, Diet Culture, Lifestyle Medicine, Perimenopausal Health, Menopause Wellness, Intuitive Eating, Mindful Nutrition, Protein Quality, Fats/Fiber Focus, Uncomplicating Wellness

Nutrition Nugget: Royo Baked Goods

Fri, 17 Oct 2025 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Royo Baked Goods, a family-run Brooklyn bakery that's making some bold claims about their bread and bagels. With nutrition numbers that seem almost impossible—80-calorie bagels and 30-calorie bread slices—Jenn knew she had to investigate what's really going on. What she found in the nutrition facts and ingredient list sparked an interesting conversation about modern food alternatives. Are these the answer to enjoying your favorite carbs guilt-free, or is something else going on here? Jenn dives into what makes these products different, what caught her attention, and why the "healthier" option might not always be the best choice nutritionally. You'll want to hear what she has to say before you place your next bakery order. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nutrisense - Website Get 33% OFF!

ROYO - Website

SEO KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Royo Bakes Goods, Keto Friendly Bread, Low Carb Bagels, High Fiber Bread, Plant Based Protein, Net Carbs, Wheat Resistant Starch, Psyllium Husk, Healthy Bagels, Artisan Bread, Gluten Free Alternatives, Nutrition Facts, Calorie Count, Fiber Content, Brooklyn Bakery, Registered Dietitian, Sugar Free Bread, Whole Grain, Flaxseed Bread, Apple Cider Vinegar, Bread Ingredients, Bagel Nutrition, Keto Bread Brands, Low Calorie Bread, Oat Fiber, Wheat Protein, Bagels, Traditional Bagels, Brooklyn Bakery, modern food alternatives

Have Your Cake and Feel Great!

Wed, 15 Oct 2025 03:00:00 -0400

Eating cake without guilt starts with understanding how your body actually functions. The secret isn't lack of willpower; it's focusing on quality nutrition and wellness strategies that buffer those sweet treats. Jenn is here to help you create your nutrition plan-and yes, it does include your favorite dessert!

Jenn Trepeck, host of Salad With a Side of Fries, breaks down both the science and psychology of enjoying cake while still feeling great. The holidays are approaching! It is possible to enjoy your favorite holiday dishes without restriction as punishment or feeling guilty for indulging. Eating cake, or your favorite sweet treat, without guilt means having a plan, not following arbitrary or contradicting food rules that leave you deprived and lacking. Learn why eating cake without guilt involves mindset and food choices, discover practical holiday eating strategies, and understand how eating cake without guilt fits into sustainable nutrition and wellness. Ready to transform your relationship with sweet treats? This “no shame & guilt-free” conversation delivers actionable tools for eating cake without guilt all year long.

What You Will Learn in This Episode:

✅ Why eating cake without guilt requires pairing sweet treats with nutrient dense meals instead of eating them separately to support stable blood sugar levels

✅ How to use meal planning strategies and nutritional diversity to buffer indulgences so your body handles dessert better than when you're in a state of deprivation

✅ The psychology behind food guilt and shame—and why breaking commitments to yourself creates the cycle that keeps you stuck in restrictive eating behaviors

✅ Practical conscious eating choices for Halloween, Thanksgiving, and holiday parties that allow you to enjoy eating dessert after meals without the all-or-nothing mindset

TIMESTAMPS:

00:00 Intro: Eating cake without guilt and nutrition and wellness strategies for the holidays

04:53 Why eating dessert immediately after your meal with protein and fiber supports stable blood sugar levels

08:00 Reframing “healthy alternatives” to healthy habits and the lasting impacts

11:59 Understanding emotional eating patterns and how childhood experiences can shape our food relationship habits, and the importance of macronutrients and micronutrients

15:52 Holiday eating strategies: planning for the next day to avoid the all-or-nothing snowball effect

21:41 How variety in diet and gut microbiome diversity reduces cravings and supports sustainable health practices

26:46 Addressing the mental side: stopping the ‘should’ mentality and creating your own meal planning strategies

32:33 Why food guilt and shame appear when we break commitments to ourselves and put commitments to others first

35:00 Restrictive eating behaviors learned in childhood and arbitrary food rules can damage our relationship with food

38:19 Conscious eating choices, making a plan for an event or a meal and building healthy rituals around sweet treats for long-term success

KEY TAKEAWAYS:

💎 Your body functions on nutrition, not calories—macro and micronutrients like fiber, fats, proteins, and carbs are essential building blocks at the cellular level, which means skipping meals to "save" calories for cake actually depletes your body instead of equipping it to handle indulgence

💎 Eating cake without guilt works best when you do all the other things in your day: eat your protein and fiber-packed breakfast, get movement, drink water, and nourish yourself so your body can buffer whatever you eat, rather than operating from a place of deprivation

💎 Define what moderation in nutrition means for you individually—your grandmother's version of moderation 15 years ago will look different than yours today, and comparing yourself to others' eating plans only creates confusion and keeps you stuck in food commitment patterns

💎 Food guilt and shame show up when we break commitments to ourselves, often because we make unrealistic plans like "I won't eat any dessert" instead of deciding in advance precisely what and how much we'll enjoy, then sticking to that balanced nutrition approach

RESOURCES:

Nutrition Nugget: The 3 Bite Rule

Nutrisense - Website Get 33% OFF!

Bored? I’ve got you!

Nutrition Nugget: Hunger

QUOTES:

16:34 “So when I say plan the next day, it's not about ‘getting right back on’, and I'm using air quotes for everybody who can't see. That's not what I mean. What I mean is keep going because as long as we have a plan and stick to it, there's nothing wrong. It's just a choice.” - Jenn Trepeck

18:31 "One of the things that I talk to people about is, especially if it's a holiday that comes once a year, what are the foods that define that holiday for you? Where if you didn't eat it or them, you would end up thinking about them for a week, a month, or however long. So consider what those foods are and make sure that you include them in your plan." - Jenn Trepeck

26:00 "If we are living, expecting ourselves to live till the end of time on an elimination plan, that's by definition, not moderation." - Jenn Trepeck

32:35 "I believe guilt and shame show up when we don't keep the commitments that we make to ourselves. Oftentimes we say to ourselves, I'm not going to eat dessert, I'm not going to eat any of the kids' Halloween candy, and then we don’t do that." - Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Blood Sugar Levels, Nutrition And Wellness, Healthy Eating Habits, Protein And Fiber, Mindset And Food, Eating Dessert After Meals, Food Guilt And Shame, Sustainable Health Practices, Gut Microbiome Diversity, Halloween Candy Tips, Holiday Eating Strategies, Balanced Nutrition Approach, Emotional Eating Patterns, Food Relationship Habits, Macro And Micronutrients, Variety In Diet, Conscious Eating Choices, Moderation In Nutrition, Restrictive Eating Behaviors, Meal Planning Strategies, Cellular Nutrition Needs, Building Healthy Rituals, Food Commitment Patterns, Avoiding Deprivation Mindset, Nutritional Diversity Benefits, How To Eat Cake And Feel Great, Eating Sweet Treats Without Blood Sugar Spikes, Shame Spiral, Holiday Means, Enjoying Holiday Dishes Mindfully

Nutrition Nugget: LMNT

Fri, 10 Oct 2025 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about LMNT’s zero-sugar electrolyte mix, and she's not holding back on her signature deep-dive analysis. Jenn examines every ingredient with her trademark scrutiny, from the type of magnesium they use to the specific form of salt in each packet. She's got strong opinions about absorption mechanisms and flavor impacts you've probably never considered. Does LMNT pass Jenn's rigorous standards, or will she recommend you look elsewhere for your electrolyte mix? You'll have to listen to find out if this popular electrolyte drink should be a staple on your grocery list. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

LMNT - Website

SEO KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With a Side of Fries, Health Tips, Wellness Tips, Electrolyte Supplements, LMNT, Sodium Intake, Magnesium Malate, Potassium Chloride, Stevia Sweetener, Hydration Optimization, Salt Deficiency, Mineral Absorption, Keto Friendly Electrolytes, Paleo Diet Supplements, Low Carb Hydration, Electrolyte Formulation, Natural Flavors, Sugar Free Electrolytes, Fitness Performance, Sleep Quality, Cognitive Function, Himalayan Pink Salt, Insulin Response, Glycemic Impact, Magnesium Sources, Potassium Dosage, Sodium Chloride, Citric Acid, Adrenal Health, Electrolyte Balance, Mineral Deficiency, Sodium Chloride Sources, Whole Food Diet, Workout Recovery, Thyroid Health, Best Electrolyte Supplements For Low Carb Diets, How Much Sodium Do You Need For Optimal Health

Liver and Thyroid Health for Detox Support (feat. Sara Banta)

Wed, 08 Oct 2025 03:00:00 -0400

Feeling drained or stuck with stubborn weight that just won’t budge? Or maybe you’re endlessly exhausted, breaking out in rashes, or other seemingly unexplainable symptoms? A sluggish liver or thyroid can leave you feeling tired, bloated, or in a fog. Don’t worry, this episode is all about how your liver and thyroid team up to help your body ditch toxins, and what you can do to support them, boosting overall wellness.

This week, Jenn Trepeck is joined by Sara Banta, renowned Certified Dietary Supplement Professional and a member of the National Association of Nutritional Professionals. Sara Banta shares her personal journey and practical tips on detox support, thyroid and liver health, estrogen balance, and using nutrition and lifestyle to support your health whether your goal is more energy, weight loss, and simple detoxification. Get ready for actionable advice, real talk, and holistic strategies to help you feel lighter, brighter, and more energized.

What You Will Learn in This Episode:

✅ How liver health impacts detoxification and weight loss

✅ The role of thyroid function in energy, metabolism, and overall wellness

✅ Practical strategies to reduce toxins and support estrogen balance

✅ Supplements that help optimize liver and thyroid function

TIMESTAMPS:

00:00 Detox support links toxins to stalled weight loss and why liver health is vital for detoxification

05:32 Sara Banta’s journey with thyroid function and toxins, and her son's leukemia scare, tied to poor detox support

12:20 Sara’s son struggles with his heart stopping, and the value of natural supplements

19:22 Signs of sluggish thyroid function can include unexplained weight gain, loss of hair, eyebrows, thinning, dry skin, bloating and more

23:49 The liver controls the detoxification, hormones, thyroid, estrogen, and cortisol, removing environmental chemicals and more

27:50 Fatty liver epidemic linked to toxins, not just alcohol

31:16 Detox support starts with lifestyle, not just supplements

36:23 Iodine deficiency can block thyroid function and detox support

38:22 Supplements for liver health without toxins or fillers

42:09 Discussion of iodine supplements and how to choose quality supplements for adequate detox support

44:16 Hope for holistic health through detox support strategies

KEY TAKEAWAYS:

💎 Detox support clears toxins to boost liver health and by extension weight loss.

💎 Thyroid function relies on liver health to convert T4 to T3, combating fatty liver.

💎 Supplements and an organic diet can reduce estrogen dominance for better detoxification.

💎 Iodine deficiency can hinder thyroid function, but quality supplements enhance detox support.

ABOUT THE GUEST:

Sara Banta is a renowned Certified Dietary Supplement Professional and a member of the National Association of Nutritional Professionals, celebrated for her dedication to empowering individuals to achieve optimal health through the transformative power of cutting-edge natural supplements, DNA-based nutrition, and lifestyle changes. As the founder of the award-winning and cutting-edge brand Accelerated Health Products, named the Most Innovative Supplement Company for FOUR years in a row, Sara has established herself as a trailblazer in the health and wellness industry, pioneering innovative solutions to support holistic well-being. With a passion for educating and inspiring others, Sara hosts the Top 10 health podcast, the Accelerated Health with Sara Banta, where she shares her wealth of knowledge and expertise with a global audience. Through her engaging and insightful discussions and expert guests, she offers invaluable insights into the latest trends, research, and breakthroughs in health and nutrition. As an advocate for holistic health, Sara believes in the profound impact that carefully formulated supplements, nutrition, and lifestyle modifications can have on overall well-being. With a steadfast commitment to empowering individuals to take control of their health destinies, she continues to inspire positive change and transformation in countless lives. Through her visionary leadership, Sara Banta is shaping the future of wellness, driving a movement towards a healthier, happier, and more vibrant world for all.

RESOURCES:

Toxins in Our Environment (feat. Adriana Shuman)

Nutrisense - Website

Nutrition Nugget: Non-Alcoholic Fatty Liver Disease

GUEST RESOURCES:

Sara Banta Health - Website

Accelerated Health Products - Instagram

Accelerated Health Products - Facebook

Sara Banta - X

Accelerated Health Sara Banta - YouTube

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Jenn Trepeck: The Hidden Dangers of Yo-Yo Dieting and How to Heal Your Metabolism

QUOTES:

00:00 "Your body holds on to fat because the fat cells are what store the toxins, and until it says, ‘Oh, I'm safe. I can release those toxins’, you're not going to lose weight." Sara Banta

03:13 "I’ve got news, friends. If we are not detoxing well. Our body will not release fat. Jenn Trepeck

18:14 “So we have this process where the fat is actually backing you up. You think you're eating a low-carb diet, but you're gaining weight and you don't understand why your body is storing that fat because it doesn't know what to do.” Sara Banta

18:25 “Focusing on detoxification is so important to our overall health, regardless of what the goals are.” Jenn Trepeck

31:03 “I always say we can't supplement our way out of poor lifestyle choices." Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With a Side of Fries, Nutrition Nugget, Health Coach, Weight Loss for Real Life, Liver Health, Thyroid Function, Detoxification, Fat Storage, Weight Loss, Toxins, Holistic Health, Supplements, Estrogen Dominance, Fatty Liver, T3 Conversion, Reverse T3, Iodine Deficiency, Environmental Toxins, Microplastics, Glyphosate, Liver Enzymes, Bile Flow, Organic Diet, Heavy Metals, Lymphatic Movement, Infrared Sauna, Stress Management, Water Filtration, Accelerated Health Products, Natural Supplements, Detox Pathways, Liver Enzymes, Sara Banta, Certified Dietary Supplement Professional, National Association of Nutritional Professionals

Nutrition Nugget: Organic Bread of Heaven

Fri, 03 Oct 2025 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Organic Bread of Heaven, a small family-run bakery that’s making bread (and more) the old-school way, which might actually belong in your freezer. Have you ever wondered if there's a bread that checks all the boxes: organic, no preservatives, allergen-friendly, and still tastes like real bread? Jenn dives into a bakery that’s flying under the radar but could be a game-changer for your grocery list. Is it too good to be true, or finally the answer to your gluten-free prayers? You’ll have to listen to find out what sets this one apart, and no, it's not just a trend. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Organic Bread of Heaven Website

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With a Side of Fries, Health Tips, Wellness Tips, Allergen‑free Bread, Organic Bread, Sourdough Bread, Organic Bread of Heaven, Sprouted Wheat Bread, No Preservatives, Allergen-Free, Dairy-Free Bread, Nut-Free Bread, Soy-Free Bread, Sesame-Free Bread, Egg-Free Bread, Family-Owned Bakery, Gluten-Free Alternative, Healthy Bread Option, Clean Ingredients, No Added Sugar, Real Sourdough, No Added Yeast, Whole Grain Bread, Non-Gmo Bread, Bread For Kids With Allergies, Pizza Crust Alternative, High Carb Bread, No Artificial Flavors, Allergen-Friendly Baking, Bread With Simple Ingredients, Best Allergen-Free Sourdough Bread, Organic Sprouted Wheat Bread For Kids

Toxins in Our Environment (feat. Adriana Shuman)

Wed, 01 Oct 2025 03:00:00 -0400

Did you know that environmental toxins, such as microplastics, heavy metals, or mycotoxins, may be hanging out at your house? Could they be making you sick? Let’s investigate, find out where they may be hiding and let’s tackle those toxins together!

Join Jenn Trepeck on Salad With a Side of Fries as she chats with nutritionist Adriana Shuman, who gives us the scoop on how toxins in our environment can impact our wellness. From detoxification hacks to picking third-party tested food, coffee and cookware, Adriana shares easy tips to clean up your kitchen and bedroom. Curious about genetics or dodging fragrances? This episode breaks it down with practical steps to thrive, not just survive, in a world filled with toxins. Tune in to learn how to boost your wellness with actionable, science-backed tips!

What You Will Learn in This Episode:

✅ Discover how environmental toxins affect your wellness and energy

✅ Learn practical detoxification tips for a healthier home

✅ Uncover the role of genetics in handling toxins like microplastics

✅ Find out how to choose third-party tested products to reduce heavy metal exposure

TIMESTAMPS:

00:00 Shuman’s journey from pharmacy to holistic health, driven by a passion to address toxins affecting our wellness and energy levels

05:15 Breaking unwellness with functional medicine, Shuman recounts her experiences in Slovakia, where chronic illness was normalized

08:40 Discussion of the critical roles of mitochondria and microbiome in combating environmental toxins and how these systems drive detoxification

10:48 Shuman distinguishes between beneficial stressors, such as exercise, and harmful ones, including environmental toxins. Genetics or toxin overload leads to symptoms

12:05 Shuman compares health to an oak tree, needing healthy soil free from environmental toxins. Proper nutrition, sleep, and movement are vital

15:00 Shuman details key lab tests, including organic acid and mycotoxin tests, to assess heavy metals and other toxins

24:52 Practical tips focus on choosing third-party tested coffee and cookware to minimize environmental toxins. Shuman recommends glass coffee makers

34:02: Shuman shares bedroom hacks to reduce environmental toxins, like using organic mattresses and avoiding fragrances in laundry products

KEY TAKEAWAYS:

💎 Genetic testing can reveal how your body's detoxification pathways handle environmental toxins, such as heavy metals, guiding personalized wellness plans.

💎 Understand your genetics to see why toxins affect you differently, optimizing microbiome and mitochondria function for improved health.

💎 Use functional medicine for genetic testing to identify mutations impacting the detoxification of glyphosate and mycotoxins.

💎 Tailor strategies with genetic data to reduce toxin overload, enhancing third-party tested product choices for wellness.

ABOUT THE GUEST:

Adriana Shuman is a highly respected, certified nutritionist and functional medicine health and wellness strategist with a degree in pharmacy. She has over fifteen years of experience in guiding people to health. She specializes in creating root cause-focused strategies using her proprietary four-step methodology to help clients regain energy, improve gut and mitochondrial health, lower blood glucose levels, and achieve vibrant health.

Adriana holds a degree from the Pharmaceutical University in Bratislava, Slovakia. During her studies, she realized the limitations of conventional medicine as she witnessed the health struggles of both her family and patients. In 2001, she immigrated to the US, driven

by a passion for holistic health and a mission to uncover the true foundations of wellness and align her life with her purpose.

As the founder of Your Wellness Made Simple, Adriana has guided numerous clients toward their desired health goals. Featured in Dr. Elaine Aron’s documentary Sensitive, she shares her experience as a Highly Sensitive Person (HSP), which informs her compassionate approach to wellness coaching. Her philanthropic efforts, recognized with two National Philanthropy Day honors, reflect her dedication to making a positive impact beyond her professional practice.

Adriana is the author of The Light: Living Your Truth. Her expertise has been shared in podcasts, live events, and workshops.

RESOURCES:

Your Wellness Made Simple Website

Nutrisense - Website GET 33% OFF!

The Body's Daily Detox

GUEST RESOURCES:

Your Wellness Made Simple Instagram

ConsumerLab.com

Lead Safe Mama

Live Well - Adriana Shuman

QUOTES:

01:03 “Microplastics seem to be getting all of the internet's attention and they're not the only toxins in our environment that deserve our attention.” Jenn Trepeck

09:19 “We are so used to just living, and you get up and you're tired and you think it is normal. You're tired the whole day, and you drink coffee, and you do this, you do that, and you are just surviving.” Adriana Shuman

11:43 "It's the connection between what we know to be doing and the existing frustration when we feel like they're not working." Jenn Trepeck

14:00 “That is a no-no on my list, we don't guess, we test.” Adriana Shuman

38:20 “I don't necessarily tell everybody, throw everything out of your house, start over from scratch. As we are replenishing, choose the healthier option.” Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With a Side of Fries, Nutrition Nugget, Health Coach, Weight Loss for Real Life, Environmental Toxins, Microplastics, Heavy Metals, Mycotoxins, Toxins, Wellness, Detoxification, Third-Party Tested, Genetics, Fragrances, Genetic Testing, Microbiome, Mitochondria, Functional Medicine, Detoxification Of Glyphosate, Glyphosate, Holistic Health, Nutrition, Wellness, Stress, Organic Food, Third-Party Testing, Coffee, Water Filtration, Cookware, Non-Stick Pans, Mattress, Bedding, Laundry Detergent, Air Quality, Data-Driven Health, Organic Mattresses, Reverse Osmosis, Non-Toxic Cookware pesticides, hormone disruptors

Nutrition Nugget: Stability

Fri, 26 Sep 2025 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about stability and why it’s more than just staying upright—it’s a cornerstone of our health. Too often, we focus only on cardio or strength, forgetting that proper physical fitness requires strength, flexibility, and stability working together. Jenn explores how balance training supports not only your daily activities but also your long-term health. With stability training for longevity, you’ll discover how minor tweaks to your fitness routine can improve physical balance, prevent injury, and keep you active for years to come. Could stability be the missing piece in your wellness journey? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Become a Happy Hub Member

Bone Health & the Problem with Bone Density Scans

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With a Side of Fries, Health Tips, Wellness Tips, Stability, Staying upright, Cardio, Strength, Flexibility, Balance training, Stability training for longevity, Fitness routine, Physical balance, Prevent injury, Balance

Metabolic Adaptation and Restoration

Wed, 24 Sep 2025 03:00:00 -0400

Have you ever been told to “eat less and move more” to lose weight, but always seem to gain the weight back? That’s because, fundamentally, prolonged calorie restriction leads to metabolic adaptation, which actually prioritizes the loss of muscle mass, not body fat. It’s not in your head! And you’re not doomed!

Today on Salad With a Side of Fries, Jenn Trepeck explores how metabolic adaptation can affect energy expenditure and muscle mass, leading to hormonal imbalances and other unwanted symptoms. Learn why "eat less, move more" is not a long-term weight loss solution and why, instead, we want to be focusing on building muscle. Jenn shares how prioritizing protein intake and fiber consumption, stress management, and getting quality sleep can help to prevent metabolic adaptation and support metabolic restoration. Discover how reverse dieting can help to restore your basal metabolic rate and other strategies to support sustainable health through gradual fat removal.

What You Will Learn in This Episode:

✅ Learn why "eat less, move more" leads to muscle loss and fat regain

✅ Explore nutrition strategies to prevent the effects of metabolic adaptation

✅ Understand the roles stress management and sleep quality have in restoring basal metabolic rate

✅ Get practical tips for restoring metabolic health, like reverse dieting, and sustaining hormonal balance for long-term health

TIMESTAMPS:

00:00 Metabolic Adaptation Explained: How Calorie Restriction Slows Basal Metabolic Rate to Survive

03:40 Our bodies adapt to weight loss by reducing energy expenditure, negatively impacting our muscle mass

06:41 Metabolic adaptation conserves energy, lowering basal metabolic rate during calorie restriction

09:57 Increased efficiency in metabolic adaptation sheds muscle mass, harming sustainable health

13:29 Metabolic adaptation can cause weight loss plateaus, drawing nutrients from the bones

15:04 Hormonal imbalances from metabolic adaptation affect thyroid function

19:55 Prevent metabolic adaptation with quality nutrition: protein and fiber in every meal makes removing fat no big deal

28:00 How reverse dieting can help restore our body’s basal metabolic rate and counter the effects of metabolic adaptation

34:41 Build muscle mass with resistance training to boost metabolism and avoid metabolic adaptation

38:39 Thyroid function is key to restoring basal metabolic rate

KEY TAKEAWAYS:

💎 Prevent metabolic adaptation by prioritizing quality nutrition and protein intake to maintain basal metabolic rate.

💎 Build muscle mass through resistance training to boost energy expenditure and avoid calorie restriction pitfalls.

💎 Focus on stress management and sleep quality for hormonal balance and sustainable health.

💎 Use reverse dieting to counter the effects of metabolic adaptation, aiding in restoring your basal metabolic rate.

RESOURCES MENTIONED:

Personalizing Fitness by ADAPTing (feat. Philip Pape)

Nutrition Nugget: Minnesota Starvation Experiment

Celebrating Three Years with The Five Fat Factors

Nutrition Nugget: Eggs

Your Fat Cells Have Memory

Take Your Foot Off the Gas

QUOTES:

00:00 "In prolonged periods of calorie restriction, which is the old adage of ‘eat less, move more’, the body adapts in order to survive." Jenn Trepeck

03:40 "Metabolic adaptation is essentially when the body adapts to prolonged calorie restriction or weight loss efforts by changing its physiology." Jenn Trepeck

17:17 "We want to focus on nutrition that supports every piece of our body's function and maintaining and building muscle." Jenn Trepeck

28:13 "Metabolic restoration is reversing the metabolic adaptation... improving energy levels, improving our metabolism." Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With a Side of Fries, Nutrition Nugget, Health Coach, Weight Loss for Real Life, Metabolic adaptation, Metabolic restoration, Muscle mass, Hormonal balance, Nutrition quality, Stress management, Sleep quality, Protein intake, Fiber consumption, Reverse dieting, Sustainable health, Metabolic adaptation effects, Restoring basal metabolic rate, GLP, GLP-1, fat loss, body composition

Nutrition Nugget: Clutter

Fri, 19 Sep 2025 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about clutter and its impact on our health. Could piles of stuff undermine your mental health, physical health, and brain function? Jenn explores how clutter can affect stress, sleep, productivity and weight management. From overconsumption to a hoarding disorder, clutter can sap cognitive resources and life satisfaction. Curious how decluttering your home or office can help your health? Listen now! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Get Your House in Order (feat. Deanna Yates)

1-800-HOARDERS

Hoarders.com

When Tech and Health Combine (feat. Dr. Stan Pierce)

Wed, 17 Sep 2025 03:00:00 -0400

Did you know that there is a chiropractic technology that’s revolutionizing wellness by optimizing proper spinal alignment and blood flow? This innovative approach uses advanced techniques, such as sound wave corrections to painlessly and systematically enhance brain health and improve quality of life.

Today on Salad With a Side of Fries, Jenn Trepeck is joined by Dr. Stan Pierce, an industry leading chiropractor, to explore how chiropractic technology, like the EPIC method, addresses common issues like migraines and hypertension. Discover how precise neck alignment targets the root causes of lasting health improvements in this insightful episode, featuring cutting-edge health strategies.

What You Will Learn in This Episode:

✅ How chiropractic technology benefits spinal alignment

✅ The impact of blood flow on brain health

✅ Benefits of sound wave techniques in EPIC corrections

✅ Why the value of corrective care and upper cervical alignment techniques resolves various symptoms

TIMESTAMPS:

00:00 Dr. Stan Pierce explains how chiropractic technology enhances spinal alignment to optimize nervous system function

06:05 Chiropractic technology and its role in correcting subluxation for better blood flow and health

10:45 Highlights pros and cons of technology in healthcare, emphasizing digital x-ray and reduced human error

14:12 Introduces EPIC, a chiropractic technology using a percussive instrument for precise corrective care

19:14 Explains why the upper cervical focus in chiropractic technology is critical for brain health

22:04 Describes how sound wave technology in chiropractic technology improves neck alignment

29:18 Connects chiropractic technology to blood flow issues, addressing symptoms like high blood pressure

34:25 Links chiropractic technology to preventing cognitive decline through upper cervical alignment

KEY TAKEAWAYS:

💎 Chiropractic technology utilizes sound wave corrections to enhance spinal alignment, promoting optimal nervous system function.

💎 EPIC, a chiropractic technology, leverages percussive instrument precision to improve blood flow and corrective care.

💎 Upper cervical focus in chiropractic technology supports brain health by ensuring proper neck alignment.

💎 Chiropractic technology addresses symptoms like migraines by optimizing blood flow through subluxation correction.

ABOUT THE GUEST:

Dr. Stan Pierce, a fourth-generation chiropractor with a Bachelor of Science in Nutrition, has led the Evolutionary Percussive Instrument Correction (EPIC) technique as President and CEO since 2015, with a practice in Florida and licenses in multiple countries worldwide. His work, published in journals like the American Journal of Biomedical Science & Research, is taught globally and at Sherman College of Chiropractic and Life University, where he serves as faculty. As an esteemed educator, Dr. Pierce’s transformational lectures make him an honored guest on the Salad With a Side of Fries podcast.

RESOURCES:

GUEST RESOURCES:

EPIC Clinics - Website

Stan Pierce - Facebook

Stan Pierce - LinkedIn

QUOTES:

00:00 "The nervous system controls everything... misalignments of the spine can manifest as different functional problems." - Dr. Stan Pierce

10:25 “So as long as I've known you, you have always talked in terms of upgrading our care by testing, not guessing.” Jenn Trepeck

12:29 "We use a sound wave alignment instrument...it minimizes human error and is gentle." - Dr. Stan Pierce

16:27 “If you want even more support in between episodes, I'm inviting you to receive my email newsletters.” Jenn Trepeck

26:34 “The body is always doing exactly what it's supposed to do. Our job is to figure out why it thinks that that is what it's supposed to do.” Jenn Trepeck

29:27 "The brain requires proper arterial blood flow to be healthy and age gracefully." - Dr. Stan Pierce

SEO KEYWORDS:

Jenn Trepeck, Salad With a Side of Fries, Nutrition Nugget, Health Coach, Weight Loss for Real Life, Chiropractic technology, Spinal alignment, Upper cervical, Blood flow, Sound wave, Corrective care, Neck alignment, Brain health, Chiropractic technology benefits, Upper cervical alignment techniques, EPIC technique, Wellness Without the Weirdness, Chiropractic care, Dr. Stan Pierce, Evolutionary Percussive Instrument Correction (EPIC) technique

Nutrition Nugget: Premier Protein Drinks

Fri, 12 Sep 2025 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Premier Protein, to see if these popular protein drinks live up to the hype. She assesses the marketing of Premier Protein drinks, which heavily emphasize a "flavor-first" approach and boldly state they "never sacrifice flavor for nutrition." Jenn questions this premise, pointing out that most people turn to a protein shake for its nutritional value, not only for its flavor. She dissects the nutritional facts and ingredient list, looking for what a "flavor-first" approach might add or miss altogether. What does Jenn uncover that makes her conclude this might be a pass for her? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

KEYWORDS: Premier Protein Drinks, Wellness And Weight Loss, Nutrition Nugget, Pre-Made Protein Drinks, Chocolate Flavor, Vanilla Flavor, Classic Protein Shake, Almond Milk, Indulgence Protein Shake, Mini Protein Shakes, Protein Powders, Protein Cereals, Protein Pancakes, Protein Goals, Nutrition Facts, Food Supplement, Not A Low Calorie Food, Post-Workout Protein, Micronutrients, Vitamin Blend, Milk Protein Concentrate, Calcium Caseinate, Sunflower Oil, Soybean Oil, Natural And Artificial Flavors, Cellulose Gum, Carrageenan, Sucralose, ACE K, Flavor First, Progress Over Perfection, Happy Healthy Hub, Vegan Almond Butter Chocolate Chip Cookies, Food Marketing, Protein Marketing, Flavor First

Your Hormones, Your Thyroid, and Candida (feat. Dr. Michael Biamonte)

Wed, 10 Sep 2025 03:00:00 -0400

Have you ever felt like your body's playing tricks on you with endless fatigue, bloating, or hormone chaos? Candida overgrowth may be the sneaky culprit behind it all. Today’s expert is here to fill you in on how candida links your gut health, thyroid function, and even hormones like estrogens and cortisol and his four-phase Candida protocol.

In this episode of Salad with a Side of Fries, Jenn Trepeck is joined by Dr. Michael Biamonte to discuss his naturopathic journey and the development of BioCybernetics for diagnosing imbalances. They debunk myths about candida overgrowth being protective, discuss symptoms such as cognitive issues and chemical sensitivity, and detail his four-phase Candida protocol. Additionally, discover the benefits of organic acid tests, stool tests, and calprotectin for accurate diagnosis and treatment. Don’t miss this eye-opening chat.

IN THIS EPISODE:

(00:00) Dr. Biamonte explains how candida overgrowth feeds on B complex vitamins, converting carbohydrates into sugars
(04:57) Dr. Biamonte’s journey into naturopathy, driven by curiosity about nutrition when his father was ill
(07:23) Dr. Biamonte develops a computer program called BioCybernetics
(11:31) Candida is a cause of unusual reactions to vitamins linked to gut health imbalance
(13:06) Reverse-engineering Candida treatment and the importance of rotating antifungals
(17:29) Dr. Biamonte debunks the myth that Candida is protective, explaining that it suppresses immune system function
(19:09) Symptoms of candida overgrowth, including fatigue, cognitive issues, gastrointestinal discomfort, eczema, and chemical sensitivity
(25:43) Dr. Biamonte connects Candida to hormones, impacting thyroid function and Hashimoto's
(28:03) Dr. Biamonte recommends organic acid tests and specific stool tests over blood tests to diagnose candida overgrowth accurately
(31:52) Dr. Biamonte outlines the protocol to remove Candida
(36:00) Dr. Biamonte explains that resolving candida overgrowth and leaky gut facilitates thyroid and adrenal recovery, but toxic metals must be addressed first
(39:40) Why is there resistance to the protocol

KEY TAKEAWAYS:

Candida overgrowth significantly impacts gut health and hormones, particularly estrogens and cortisol, which can exacerbate conditions like Hashimoto's and thyroid function imbalances, requiring a targeted approach to address underlying dysbiosis.
Dr. Michael Biamonte’s four-phase Candida protocol involves a bowel cleanse, rotating antifungals, biofilm busters, and probiotics to restore gut flora, emphasizing the need to address leaky gut for effective treatment.
Accurate testing, such as organic acid tests and stool tests (as opposed to unreliable blood tests), is crucial for identifying Candida overgrowth. Markers like stool pH, fecal IgA, and calprotectin indicate its presence.

QUOTES:

(15:48) "You were so ahead of your time in creating a program that is now essentially what people hope AI will do in medicine." Jenn Trepeck

(20:00) “Candida, just like many other things of this nature, stresses out whatever your genetic weaknesses are to the point where that's how the symptoms manifest.” Dr. Michael Biamonte

(22:07) “A lot of those things we associate with the B vitamin deficiency. So, the irony is that a B complex would also create a reaction in these same people. So it's all connected.” Jenn Trepeck

(25:45) "This was never known before, but candida and your whole biome regulates your hormones." Dr. Michael Biamonte

(38:29) "Our objective is not for everyone to run out panicking that everybody has Candida, but to really open everyone's eyes." Jenn Trepeck

RESOURCES:

The Biamonte Center - Facebook

GUEST RESOURCES:

Health-Truth - YouTube

Dr. Michael Biamonte - Instagram

Dr. Michael Biamonte - LinkedIn

BIOGRAPHY:

Dr. Michael Biamonte is the founder of the Biamonte Center for Clinical Nutrition. He is a co-creator of BioCybernetics, which is an unprecedented computer software program that can study blood work, mineral tests and many other lab tests to determine exactly where your body is imbalanced, initially designed for aerospace purposes. As a practitioner for over 30 years, he is dedicated to improving the lives of his patients and helping them get back to living. He holds a Doctorate of Nutripathy and is a New York State certified Clinical Nutritionist. He is a professional member of the International and American Association of Clinical Nutritionists, the American College of Nutrition. He is a member of the Scientific Advisory Board for the Clinical Nutrition Certification Board. He is listed in “The Directory of Distinguished Americans'' for his research in Nutrition and Physiology.

KEYWORDS: Candida Overgrowth, B Complex Vitamins, Thyroid Function, Hormones, Gut Health, Dr. Michael Biamonte, Jenn Trepeck, Salad With A Side Of Fries, BioCybernetics, Clinical Nutrition, Naturopathy, Candida Chronicles, Microbiome, Hashimoto's, Low B12, Low Iron, Antifungals, Probiotics, Leaky Gut, Detoxification, Toxic Metals, Mercury Absorption, Estrogens, Cortisol, Systemic Candida, Biofilm Busters, Stool Tests, Organic Acid Tests, Fecal Iga, Stool Ph, Friendly Bacteria, Klebsiella, Citrobacter, Blastocystis Hominini, Calprotectin, Bowel Cleanse, Castor Oil, Phase Zero, Fatty Acid Antifungals, Zonulin Protein, Sucrose Breath Test

Nutrition Nugget: Jeffing

Fri, 05 Sep 2025 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Jeffing—the run-walk method that Olympian Jeff Galloway made famous. You might wonder why breaking up your run with intervals of walking can actually make you faster, stronger, and less prone to injury. Jenn dives into what the research says, who’s using this approach (hint: it’s not just beginners), and how you could apply the same principles to whatever workout you love. Could adding in more breaks actually be the secret to better performance? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

KEYWORDS: Jeffing, Jeff Galloway, Salad With A Side Of Fries, Run Walk Method, Interval Training, Walk Run Intervals, Marathon Training, Half Marathon Training, Injury Prevention, Reduce Fatigue, Reduce Burnout, Endurance Training, Structured Workouts, Shuffle Jog, 30 Second Walk Break, Women’s Health Quote, Journal Of Science And Medicine In Sport, Marathon Runners, Half Marathoners, Comparable Finish Times, Improve Race Times, Avoid Injuries, Running Form, Breathing Technique, Nose Breathing, Mouth Breathing, Fatigue Management, 1 To 3 Ratio, Walk Jog Workout, Beginner Running Tips, Menopausal Women Fitness, Perimenopausal Women Cardio, Ultra Marathon Training, Distance Intimidation, Speed Training, Recovery Days, Timer For Intervals, Jeff Galloway App, Barry’s Bootcamp, Treadmill Intervals, Happy Healthy Hub

The Mind-Body Connection and Food (feat. Lisa Schlosberg)

Wed, 03 Sep 2025 03:00:00 -0400

Curious about how your mindset shapes your eating habits and affects your body’s response to food? Could healing past trauma be the missing piece in your wellness journey?

Today, Jenn Trepeck and Lisa Schlosberg, founder of Out of the Cave, LLC, explore the mind-body connection and its impact on emotional eating. Together, they explore how healing trauma can reshape our relationships with food, how our animal brain interprets social context as either safety or danger, and offer tools such as breathwork and the feelings wheel to build emotional awareness and combat chronic stress for sustainable, holistic health.

IN THIS EPISODE:

(00:00) Lisa Schlosberg introduces the concept of humans as spiritual beings, emphasizing the mind-body connection
(05:59) Lisa’s weight loss journey, emotional eating and revealing the importance of holistic health
(10:50) The Adverse Childhood Experiences study connects childhood trauma to physical health issues like obesity and addiction
(13:11) Discussion of the mind-body connection and how the feelings wheel can be tied to weight loss
(18:35) Eating releases dopamine and serotonin, reinforcing emotional eating in times of stress
(22:16) Reiterating humans as spiritual beings with an animal brain in a social context
(29:02) The animal brain perceives discomfort as danger, triggering physiological reactions like chronic stress
(31:40) Lisa suggests using breath work to manage emotional awareness and reduce stress eating
(35:54) Discussion of energy, the mind-body connection and advocating for self-love and mindfulness
(39:05) Addressing social media influence and doom scrolling, idealized images create chronic stress, driving emotional eating
(42:34) Lisa concludes with a call for self-compassion, offering hope for trauma healing

KEY TAKEAWAYS:

The mind-body connection is central to understanding emotional eating, as Lisa Schlosberg explains how unprocessed trauma and stress can manifest as disordered eating patterns, impacting weight loss and holistic health.
Self-compassion and emotional awareness are vital for healing, with tools like the feelings wheel helping individuals identify emotions associated with food and body image, thereby fostering healthier coping mechanisms.
Chronic stress from social media and societal pressures can trigger stress eating. Still, mindfulness practices, such as breathwork, can help shift the nervous system toward a state of safety, supporting mental health and balanced eating habits.

QUOTES:

(05:59) “It wasn't until I spoke to my mom's friend, who is a nutritionist, she explained to me that I was undereating and over-exercising.” Lisa Schlosberg

(08:45) “Food was my drug of choice growing up. And what was happening without using food and eating to stuff down all the feelings or dieting and over exercising to distract from all of the feelings, I was an emotional disaster. And that was very confusing and really tricky to navigate.” Lisa Schlosberg

(13:12) “I started applying everything that I was learning in my own research about how diets don't work. You can't just restrict food and think that that's gonna be a sustainable way of living. I started focusing on my health holistically instead of just my weight. I started seeing myself as a complex, multidimensional, emotional human being rather than just a body, and I started learning how to really feel and express my emotions rather than eat them or starve myself because of them.” Lisa Schlosberg

(14:25) “What we've learned from your story is that not feeling the emotions or trying to cope without tools starts to show up in the body.” Jenn Trepeck

(20:20) “Every single time you eat food, two of the four happy chemicals are released in your brain.” Lisa Schlosberg

(38:29) “When I was growing up, social context and those cues were very much magazines and TV commercials. Today it's social media.” Jenn Trepeck

(42:16) “Everybody has a bit of homework, to start to observe where we are and what we're noticing and paying more attention.” Jenn Trepeck

RESOURCES:

Out of the Cave - Website

Permission to Feel: Book

GUEST RESOURCES:

Lisa.Schlosberg - Instagram

The Out of the Cave - Podcast

Lisa Schlosberg - Facebook

Lisa Schlosberg - YouTube

Intentional Eating and Mindful Nutrition with Jenn Trepeck

Feelings Wheel

BIOGRAPHY:

Lisa Schlosberg is the founder of Out of the Cave, LLC, where she combines her comprehensive expertise as a licensed social worker, integrative nutrition health coach, certified personal trainer, and registered yoga teacher to guide emotional eaters toward physical, mental, emotional, and spiritual health and healing.

Maintaining a 150-pound weight loss for more than a decade by healing her relationship with food (through emotional healing, somatic experiencing, mindset shifts, and more), Lisa discovered that her lifelong struggle with "morbid obesity" and “disordered eating” were symptoms of unprocessed trauma and emotional stress. This realization fueled her passion for helping others navigate similar challenges with a heart-centered, trauma-informed approach.

Her strengths-based philosophy is rooted in the belief that using food as a coping mechanism is a valid method of managing stress, and it is possible to heal from the inside out. Driven to make her work accessible to all, Lisa hosts the Out of the Cave podcast, where she shares powerful client stories and expert insights to inspire global transformation.

KEYWORDS: Mind-Body Connection, Emotional Eating, Weight Loss, Trauma Healing, Somatic Experiencing, Adverse Childhood Experiences, Holistic Health, Self-Compassion, Emotional Vocabulary, Feelings Wheel, Neurotransmitters, Dopamine, Serotonin, Oxytocin, Endorphins, Stress Eating, Chronic Stress, Cortisol, Social Context, Animal Brain, Safety And Danger, Body Image, Self-Love, Mindfulness, Breath Work, Emotional Regulation, Healthy Eating, Food As Coping, Diet Culture, Intuitive Eating, Self-Care, Nutritional Balance, Mental Health, Physical Health, Spiritual Being, Energy System, Emotional Awareness, Social Media Influence, Doom Scrolling, Self-Talk, Trauma-Informed Approach, Adverse Childhood Experiences Study

Nutrition Nugget: Arbonne’s EnergyFizz & GreenSynergy Elixir

Fri, 29 Aug 2025 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Arbonne’s EnergyFizz & GreenSynergy Elixir—two products that promise gut health, glowing skin, and a natural energy boost. But are they worth the hype…and the price tag? Jenn breaks down the claims, the ingredients, and whether these powders really deliver on what they promise. Could there be better, more effective (and less expensive) options out there? Do these drinks really give you more than a cup of tea or a handful of veggies? You’ll have to listen in to find out. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

The Algae Advantage (feat. Catharine Arnston)

KEYWORDS: Arbonne Energy Fizz, Green Synergy Elixir, Arbonne Nutrition Nugget, Jenn Trepeck Podcast, Salad With A Side Of Fries, Arbonne Fizz Sticks, Ginseng Fizz Sticks, Vegan Dietary Supplement, Collagen Builder, Gut Health, Boost Skin Radiance, Reduce Bloating, Digestive Enzymes, Vegan Collagen, Arbonne Product Review, Natural Energy Boost, B Vitamins Blend, Caffeine From Green Tea, Guarana Seed Extract, Ginseng Root, Coenzyme Q10, Chromium For Blood Sugar, Antioxidant Blend, Vegan Certified, Non GMO Verified, Kosher Certified, Halal Certified, Gluten Free Formula, No Artificial Flavors, No High Fructose Corn Syrup, Plant Based Energy Drink, Gut Glow On The Go, Citrus Flavored Shot, Hyaluronic Acid For Skin, Algae Superfood, Cane Sugar And Stevia, Cognitive Performance Support, Reduce Fatigue, Endurance Energy, Digestive Enzymes

Real People, Real Results: Cyndi

Wed, 27 Aug 2025 03:00:00 -0400

Ever wondered if tiny tweaks could truly lead to a wellness transformation, or if a community support system is all it’s cracked up to be? What if a simple mental reset could help you let go of perfectionism and embrace the messy, beautiful gray area of progress? Get ready, because this episode is about to pull you into an inspiring conversation that’s all about real results!

Welcome to Salad with a Side of Fries. Today, host and health coach, Jenn Trepeck is joined by a Healthy Vibe Tribe member, Cyndi! After she discovered the podcast, Cyndi quickly became a loyal listener and podcast member (now the Happy Healthy Hub), soaking up nuggets like boosting protein and fiber for better lifestyle changes. In January 2025, Cyndi joined the Healthy Vibe Tribe, a 12-week Zoom health coaching program with Jenn, where accountability and group support helped her push past life’s challenges, sparking her journey toward true lifestyle changes. Despite a rocky start, her mental reset and commitment led to incredible results like naturally gravitating towards whole foods rather than ultra processed snacks, losing eight inches from her waist, and fitting into a beloved old swimsuit. Tune in to hear how small changes and a mindset shift can equal big wins. If you need a dose of inspiration that’ll have you ready to take on your own journey, don’t miss this episode.

The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science that surround our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE:

(00:00) Intro: Meet Cyndi
(04:20) Cyndi shares how she discovered the podcast
(06:53) Using a nugget from every podcast episode can shape your wellness journey
(09:13) Cyndi recalls feeling lost and needing a mental reset
(12:27) Breakdown of the Healthy Vibe Tribe, valuable coaching and community support (Curious to learn more about joining the Fall Healthy Vibe Tribe? Click HERE)
(16:11) The benefits of Cyndi committing to the 2nd Healthy Vibe Tribe round and seeing results
(21:56) Eight inches disappear from her waist, fitting into an old swimsuit, marking a weight loss milestone
(27:44) Cyndi adopts “example or warning” as a mantra and the value of tracking her food
(32:50) Cyndi notes her husband joined her healthy habits after seeing her results
(37:48) Cyndi shares her cardiologist’s surprise at her improved cardiac health and blood work
(39:43) Join the Healthy Vibe Tribe starting September 8th for a 12-week session (details HERE)

KEY TAKEAWAYS:

Small changes can lead to significant results. Cyndi's journey highlights how incremental adjustments, like increasing protein and fiber intake or establishing a bedtime routine, can transform health and wellness over time, as seen in her improved cardiac health and weight loss.
Community support and coaching enhance success. The Healthy Vibe Tribe provided Cyndi with accountability and encouragement, helping her navigate challenges like the flu and stay committed to her lifestyle changes.
Embracing the gray area fosters sustainable progress. Cyndi learned to move away from perfectionism, accepting that health improvements are not linear, which allowed her to achieve significant results, like losing eight inches from her waist and shocking her cardiovascular doctor with her improved heart health.

QUOTES:

(5:11) "In every episode, I would find something that I liked or I could use, and I just slowly started picking one thing from each episode that would make my life better. So they were informative and they did help me to start making some little changes on my own.” - Cyndi

(08:27) “These were small things, we weren't changing the world overnight, but we were changing ourselves overnight.” - Cyndi

(09:01) "We have this expectation that it's gonna be a straight line from where we are to where we want to be. And the reality is it's not." - Jenn Trepeck

(16:52) “I just told myself, ‘you’re worth 12 weeks. Just try it and see how it goes’.” - Cyndi

(24:00) "Anytime we take one measurement, we want to take all of the measurements and never look at one measurement in isolation." - Jenn Trepeck

(34:52) “Perhaps our most powerful impact on the people around us is simply to focus on our own health and take the steps and do the things and let them evolve.” Jenn Trepeck

(43:00) “ You're always stronger when somebody's there to help you hold your hand and build you up.” - Cyndi

RESOURCES:

Curious to learn more about the Healthy Vibe Tribe?

Nutrition Nugget: 10-3-2-1-0

Extra! Extra! Happy Healthy Hub Membership is Live

Real People, Real Results - Shannon

KEYWORDS: Real People, Real Results, Jenn Trepeck, Salad With A Side Of Fries, Health Coach, Wellness, Weight Loss, Myths, Misinformation, Bad Science, Marketing, Healthy Vibe Tribe, Podcast Listener, Membership, Bourbon Mustard Steak Kebabs, Labor Day Barbecue, Red Meat, Community, Ask Me Anything, Cardiac Issues, Weight Gain, Lifestyle Changes, Quarterly Q And A, Mental Reset, Fresh Air, Small Changes, Perfectionist, Gray Area, Healthier Options, Veggie Tray, Cookies, Supportive Group, Zoom Coaching, Accountability, Results, Measurements, Swimsuit, Pants Sizes, Scale, Measuring Tape, Protein, Fiber, Example Or Warning, Daily Habits, Quality Of Life, Health Coach

Nutrition Nugget: Hero Bread

Fri, 22 Aug 2025 03:00:00 -0400

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Hero Bread, a brand claiming to revolutionize our favorite carb-heavy foods with healthier, low-carb alternatives. Is their seeded bread truly a nutritional hero, or just clever marketing? Jenn dives into the ingredients, nutrition facts, and the brand’s mission to uncover if it lives up to the hype. Could this bread be a game-changer for your sandwich game, or is there a catch? Tune in to find out what surprising details Jenn reveals about this trendy bread! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Reading Labels: What Are We REALLY Looking for?

Hero Bread - Website

Reading Labels Part 2: Learning In Action

Nutrition Nugget: Cool Your Rice

Nutrition Nugget: Olive Oil

Hero Bread, Low-Carb Bread, Seeded Bread, Zero Sugar, High Fiber, Fewer Calories, More Protein, National Sandwich Month, Sliced Bread, Nutrition Facts, Resistant Wheat Starch, Inulin, Olive Oil, Wheat Protein, Wheat Bran, Flax Seeds, Sunflower Seeds, Pumpkin Seeds, Fava Bean Protein, Raisin Juice, Natural Flavors, Enzymes, Allergen Information, Food Allergies, Carb-Heavy Foods, Healthy Bread, Bread Heads, Low-Carb Options, Marketing Claims, Net Carbs, Fiber Intake, Open-Face Sandwich, Gastric Upset, Rule Of Fives, Processed Food, Gu Gum, Smoke Point, Refined Olive Oil, Sandwich Ideas, Healthy Eating, August, National Sandwich Month

Personalizing Fitness by ADAPTing (feat. Philip Pape)

Wed, 20 Aug 2025 03:00:00 -0400

What if you could take the guesswork out of fitness and create a truly personalized approach that actually works for you?

In this episode, Philip Pape joins Jenn Trepeck to discuss his ADAPT framework, a step-by-step guide to personalizing your fitness routine. They talk about the importance of assessing your current situation, taking action, and analyzing your progress to make informed choices. Philip shares his insights on how to progress in strength training, adapt to injuries, and use evidence-based strategies to achieve your goals. Whether you're a beginner or an advanced athlete, this episode is packed with actionable tips and techniques to help you take your fitness to the next level. So, let's get started!

IN THIS EPISODE:

(00:00) Intro: NEAT, aka non-exercise activity thermogenesis
(04:57) Philip’s experience of flailing around in the world of fitness
(07:54) The importance of measuring energy and performance
(12:26) Introducing the ADAPT framework
(14:56) “A” stands for ACCESS - movement and capacity for activity
(16:31) "D" stands for DO - the importance of taking action and collecting data
(17:53) “A” stands for ANALYZE - what are you keeping track of
(21:42) “P” stands for PIVOT - making subtle changes
(23:12) “T” stands for TEST - doing a controlled experiment
(27:54) Discussion of progression in strength training, emphasising overload and rest
(31:25) Does your plan or program meet your goals and the value of coaching
(33:07) Personalizing walking and how to make it a habit, citing the benefits of increased non-exercise activity thermogenesis (NEAT)
(37:48) The importance of using affected areas and promoting blood flow when injured
(41:01) Building a home gym and the importance of mindset and moving forward

KEY TAKEAWAYS:

Personalizing fitness is crucial for achieving success, and it starts with assessing your current situation, including your goals, lifestyle, and constraints. By understanding your unique needs, you can create a tailored approach that works for you.
Tracking progress and analyzing data are essential for making informed choices and adjusting your approach as needed. This includes monitoring metrics such as body composition, resting heart rate, and biofeedback, and using that data to pivot and make changes to your training and nutrition plan.
Patience and persistence are key when it comes to achieving your fitness goals. By focusing on progressive overload and consistent data collection, you can make steady progress and celebrate small wins along the way. It's also important to reframe your wins and focus on the positive changes you're experiencing, rather than getting discouraged by setbacks or plateaus.

QUOTES:

(01:00) "One thing you'll learn from almost every episode is that we talk about guidelines, not gospel. There’s biology, then we figure out how that works for each of us.” - Jenn Trepeck

(11:36) "Even if you are not physically injured, the mental component of feeling like something's wrong with you is so much bigger than people realize.” - Jenn Trepeck

(20:20) “We're not focusing on any one measurement in isolation or any one data point. It's about the collective and patterns.” - Jenn Trepeck

(23:57) “I like the idea of TEST because it reinforces what we often talk about, which is approaching it with curiosity.” - Jenn Trepeck

(29:28) “Are you bumping up the correct amount that's not overreaching and stressing you out and creating fatigue, but is enough to push you?” - Philip Pape

(33:07) "I love walking because one of the biggest things we have control over with our metabolism is our NEAT, right? Our non-exercise activity thermogenesis.” - Phillip Pape

RESOURCES:

Wits and Weights - Podcast

GUEST RESOURCES:

Philip Pape - Facebook

Wits & Weights Podcast - YouTube

Phillip Pape Instagram

Philip Pape Threads

BIOGRAPHY: Philip Pape

I spent years chasing every diet trend out there (Atkins, Paleo, Keto, intermittent fasting), trying to get lean and stay strong. Nothing stuck. Then I hit 40, built a home gym, and took a deep dive into evidence-based nutrition and strength training.

Since then, I’ve coached hundreds of clients, spoken on stages, and launched Wits & Weights, a Top 25 (Top 1%) podcast helping people cut through the noise and finally transform their bodies.

Today, I coach and podcast to help others build a leaner, stronger, healthier life... especially in their 40s and beyond.

KEYWORDS: Wits and Weights Podcast, Phillip Pape, Adapt Framework, Personalizing Fitness, Non-Exercise Activity Thermogenesis, Progressive Overload, Evidence-Based Strategies, Coaching Practice, Anecdote and Personal Experience, Hierarchy of Evidence, Track Your Progress, Biofeedback, Nutrition Data, Body Composition, Resting Heart Rate, Blood Sugar Management, Walking, Strength Training, Injury Prevention, Scar Tissue, Home Gym, Adjustable Dumbbells, Power Rack, Barbell Training, Mindset Piece, Perfectionism Paralysis, Consistent Data Collection, Pivot with One Thing at a Time, Patience and Persistence, Reframe Your Wins, Forget the Scale, Data, Analyze Your Progress, Make Informed Choices, Start Doing, Start Assessing, Assess and Adapt, Get Stronger Over Time, Load or Resistance Training, Microplate, TRX Machine, Banded Work, Calisthenics, Suspension Trainers, Gravity-Based Resistance

Nutrition Nugget: Aquafaba

Fri, 15 Aug 2025 03:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about aquafaba, the mysterious liquid you’ve probably been dumping down the drain without a second thought. But what if that murky water from your can of chickpeas is a secret ingredient in vegan meringues, mayo, or even marshmallow fluff? Jenn breaks down the weird science behind aquafaba—how it works, why it works, and whether it’s the miracle egg replacer people say it is. But is it as healthy as it is hyped up to be? Or are there reasons you might want to skip it? Let’s just say…your gut might have an opinion. Tune in to find out why this foamy bean water has fans, skeptics—and maybe even a spot in your next recipe. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Aquafaba - Website

Aquafaba, Vegan Meringue, Egg Replacement, Plant-Based Baking, Liquid From Chickpeas, Chickpea Water, Canned Beans, Protein Replacement, Vegan Cooking, Non-Dairy Baking, Low Nutrient Density, Antinutrients, Bloating From Beans, Gassiness, Oligosaccharides, Foamy Liquid, Egg Allergy Alternative, No-Salt Beans, Unsalted Beans, Mousse Substitute, Mayonnaise Without Eggs, Marshmallow Fluff Alternative, Vegan Frosting, Homemade Aquafaba, Aquafaba Recipe, Dry Beans And Water, Aquafaba Uses, Cooking Is Science, Amylose And Amylopectin, Protein And Starch, Vegan Ice Cream, Homemade Bean Liquid, Egg White Substitute, Chickpea Meringue, PKU Diet Alternative, Minimal Protein, Endocrine Disruptor, BPA Lined Cans, Nutrition Nugget, Sourdough Grilled Chicken Sandwich, National Sandwich Month

Special Edition: Jenn on Wits & Weights

Wed, 13 Aug 2025 03:00:00 -0400

Hey there, health warriors! Ever wondered why that burst of motivation to hit the gym or eat right always seems to fizzle out? In this crossover episode of Salad with a Side of Fries, Jenn Trepeck shares her featured episode on the Wits and Weights podcast to spill the beans on making wellness stick without the hype.

In this special episode, Jenn and Philip Pape get real about swapping motivation for discipline and commitment, showing how small, consistent steps—like turning daily tasks into exercise or using gamification for accountability—build unstoppable momentum. They dive into why consistency is more important than intensity, how to avoid the mental trap of food tracking, and the power of understanding science/biology to transform nutrition choices. It’s a fun, no-nonsense guide to crafting sustainable habits that fit your life!

The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, clearing up myths, misinformation, and bad science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE:

(00:00) Intro: A message from Jenn
(04:14) Phillip introduces Jenn on his podcast called Wits and Weights, topic: motivation
(06:42) Discussion of motivation, momentum, discipline and commitment
(11:20) Discussion about accountability and consistency in wellness routines.
(13:54) Reframing daily activities as exercise, suggesting consistency in small movements
(23:11) The inverse relationship between consistency, intensity, and low-intensity
(30:12) Jenn shares a personal example involving ketchup and food swaps
(36:13) Accountability, gamification or a personal trainer to support habit formation
(41:07) Jenn discusses obsession over nutritional thoughts and tracking tools
(46:50) Jenn shares how understanding the "why" behind nutrition transforms emotional decisions into intellectual ones
(51:58) Listener blip: Phillips’ client shares weight loss story
(54:53) Emotional eating
(1:00:32) Jenn’s advice: How daily movement is critical and the 30-30-30 plan

KEY TAKEAWAYS:

Motivation is unreliable; discipline and commitment drive sustainable habit formation by prioritizing action over waiting for inspiration.
Consistency trumps intensity in achieving long-term wellness and weight loss, as small, manageable steps build momentum effectively.
Accountability, whether through a personal trainer or gamification, supports behavior change by aligning actions with individual goals and capacity.

QUOTES:

(07:05) “I often hear ‘I know what to do, I'm just waiting to want to do it. I'm supposed to want to do this.’ and it’s such BS. We’ve been taught that motivation comes first, so we're all sitting around waiting for lightning to strike.” Jenn Trepeck

(08:14) “We think we're broken. Fundamentally, you are not broken. There is nothing wrong with you. We've been fed a line that motivation is what we need, and it's not. I call it a different M word: Momentum, because in the beginning, motivation actually looks like discipline.” Jenn Trepeck

(10:08) “You've gotta have a catalyst and we wanna distinguish that catalyst from motivation. I think people get overwhelmed with thinking like, ‘oh my God, I have to go to the gym three days a week, how am I gonna keep getting motivated to do that?’ and it's just this thought that festers.” Phillip Pape

(24:11) “So consistency and intensity are inversely correlated. The more intense something is, the harder it is to be consistent with it.” Jenn Trepeck

(30:04) “You're not just limiting yourself here or holding yourself back. You're actually doing the thing that's gonna lead to consistency and massive results over time.” Phillip Pape

(00:43:40) “I see it over and over with clients. When they stop tracking in their head and put it on a piece of paper, they go, Whoa. I have a lot of mental capacity.” - Jenn Trepeck

RESOURCES:

Behavior Change Framework

Nutrition Nugget: DWDS

GUEST RESOURCES:

Wits and Weights - Podcast

Wits and Weights - Website

BIOGRAPHY:

Wits & Weights cuts through the noise and deconstructs health and fitness with an engineering mindset to help you develop a strong, lean physique without wasting time.

Nutrition coach Philip Pape explores EFFICIENT strength training, nutrition, and lifestyle strategies to optimize your body composition. Simple, science-based, and sustainable info from an engineer turned lifter.

KEYWORDS: Wits and Weights, Phillip Pape, Gamification, Streaks, Challenges, Motivation, Consistency, Intensity, Wellness, Weight Loss, Myths, Misinformation, Bad Science, Marketing, Health Coach, Motivation Myth, Sustainable Habits, Momentum, Discipline, Commitment, Systems, Accountability, Behavior Change, Nutrition, Fitness Routine, Personal Trainer, External Motivation, Internal Motivation, Self-Awareness, Habit Formation, Mental Clarity, Perfectionism, Food Tracking, Mental Capacity, Emotional Decision, Intellectual Decision, Nutrition Education, Biochemical Processes, Blood Sugar, Croissant, Personalization, Compounding Habits, Wonder Woman Bengals

Nutrition Nugget: Khloud Protein Popcorn

Fri, 08 Aug 2025 03:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Khloud Protein Popcorn, a potentially game-changing popcorn that’s shaking up snack time with a protein-packed punch. Is it possible to enjoy a crunchy treat without derailing your health goals? Jenn explores a celebrity creation that promises real ingredients and bold flavors, breaking down what’s really in the bag. Will this snack live up to the hype, or is it just another pretty package? Listen to uncover Jenn’s take and see if this could be your new go-to munch! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nutrition Nugget - Popcorn

Khloud Foods - Website

Khloud Protein Popcorn, Salad With A Side Of Fries, Jenn Trepeck, Wellness And Weight Loss, Real Life, Myths Misinformation, Bad Science, Marketing, How To Eat, How To Cheat, Khloé Kardashian, Popcorn Brand, Celebrity Food Brands, Friend's Party, Really Good, Protein Powder, Real Ingredients, Whole Grains, Non Gmo, Gluten Free, No Seed Oils, Nutrition Facts, Olive Oil And Sea Salt, Sweet And Salty, Kettle Corn, White Cheddar Popcorn, Added Sugar, Minimal Micronutrients, Popcorn Milk, Protein Isolate, Cane Sugar, Olive Oil, Coconut Oil, Himalayan Salt, Potassium Salt, Cloud Dust, Healthier Version

Gestational Diabetes Demystified (feat. Kelly Carter)

Wed, 06 Aug 2025 03:00:00 -0400

Feeling confused about what a gestational diabetes diagnosis means for your pregnancy and your future wellness? Curious about easy and proven ways to keep it in check? Grab a seat and join today’s conversation with Kelly Carter that’ll make gestational diabetes feel way less scary!

Jenn Trepeck and Kelly Carter, the Chief Success Officer at RenewRx, dive into the nitty-gritty of gestational diabetes, explaining how the placenta can throw insulin and blood sugar out of whack. Kelly shares game-changing advice with proven results, such as balancing your plate with veggies and proteins and incorporating movement, like post-meal walks, to manage blood sugar spikes. They also share stress management tricks, like journaling, to ease the mental load and bust myths that can make pregnancy feel overwhelming.

The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, delves into real-life wellness and weight loss, clearing up myths, misinformation, and bad science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE:

(00:00) Intro: Meet Kelly Carter
(07:11) Kelly’s journey from studying human nutrition to focusing on gestational diabetes
(09:51) Why gestational diabetes became Kelly’s focus
(13:54) The placenta’s role in gestational diabetes
(15:24) Risk factors for gestational diabetes, including age, blood sugar sensitivity, diet and stress
(21:19) Discussion on balanced nutrition to reduce blood sugar spikes, supported by continuous glucose monitoring
(24:07) Building a balanced plate for gestational diabetes
(29:56) Movement, particularly walking after meals, can lower blood sugar levels by up to 25% in women with gestational diabetes
(31:35) Sleep challenges in pregnancy and their impact on stress and blood sugar
(34:00) Utilize stress management strategies like walking, napping, and journaling

KEY TAKEAWAYS:

Gestational diabetes is a temporary condition during pregnancy caused by hormonal changes and the placenta’s demands, where the body struggles to produce enough insulin to manage blood sugar levels. Still, it can be effectively managed with lifestyle changes.
A balanced nutrition approach, emphasizing the order of eating—starting with fibrous vegetables, followed by proteins, fats, and carbohydrates—can significantly reduce blood sugar spikes, as supported by continuous glucose monitoring data.
Lifestyle factors like movement (e.g., walking post-meals), stress management (e.g., journaling, napping), and acknowledging sleep challenges are critical for managing gestational diabetes and improving insulin sensitivity, fostering long-term healthy habits.

QUOTES:

(00:25) “Very simply, gestational diabetes is your body not being able to keep up with the insulin that's needed to be produced to grow this baby.” Kelly Carter

(12:59) “Gestational diabetes leaves women feeling confused, frustrated and not understanding what's happening.” Jenn Trepeck

(17:23) “If you're able to focus on your diet and your lifestyle seven months before you conceive, your chances of having a healthy pregnancy increase by at least 30 percent.” Kelly Carter

(18:55) "Everything in health is related, right? We want to look at nutrition, movement, sleep, and stress." Jenn Trepeck

(29:37) “Why would it make any sense to stop training for the nine months in advance of your personal human Olympics?” Jenn Trepeck

RESOURCES:

Nutrition Nugget: Naked Carbs

Working Out & Working Out for 2 (feat. Gali Dotan)

GUEST RESOURCES:

RenewRx

RenewRx - LinkedIn

RenewRx - Instagram

Kelly Carter - LinkedIn

Kelly's Email

BIOGRAPHY:

Kelly Carter, CNP, NNCP, MB-EAT-C, is the Chief Success Officer at RenewRx, a maternal health platform transforming how prenatal care is delivered, personalized, and reimbursed. A certified nutritional practitioner and mindful eating specialist, Kelly blends clinical insight with a warm, practical approach to support women through pregnancy and beyond.

At RenewRx, Kelly leads the coaching, client success, and community strategy, ensuring every mom feels seen, heard, and empowered while navigating gestational diabetes and building lifelong healthy habits. Her career has spanned culinary arts, clinical nutrition, and tech-enabled health coaching, all anchored in making evidence-based nutrition simple, accessible, and sustainable.

When she’s not working, you’ll find Kelly testing new recipes, chasing after her toddler, or enjoying a perfectly brewed coffee.

KEYWORDS: Gestational Diabetes, Kelly Carter, Pregnancy, Insulin, Placenta, Hormonal Changes, Blood Sugar, Nutrition, Maternal Health, Renew Rx, Chief Success Officer, Certified Nutritional Practitioner, Mindful Eating, Prenatal Care, Healthy Habits, Evidence-Based Nutrition, Culinary Arts, Clinical Nutrition, Tech-Enabled Health Coaching, Biggest Loser, Behavior Change, Type Two Diabetes, Blood Sugar Balance, Glucose Test, Pancreas, Lifestyle Factors, Continuous Glucose Monitoring, Balanced Plate, Fibrous Vegetables, Carbohydrates, Proteins, Fats, Weight Gain, Prenatal Vitamins, Standard American Diet, Movement, Walking, Stress Management, Sleep Disruption, Journaling, De-Stress, Insulin Sensitivity, Health Issues, Pregnancy Nutrition

Nutrition Nugget: Black Beluga Lentils

Fri, 01 Aug 2025 03:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about black beluga lentils, a superfood hiding in plain sight. Curious about this tiny legume that packs a nutritional punch? Jenn uncovers the secrets of a small but mighty ingredient that’s been a staple for centuries, offering a protein-packed, fiber-rich boost to your plate. What makes them stand out from other lentils, and how can they transform your meals? Listen to discover the tasty possibilities! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Keywords:

Black Beluga Lentils, Black Lentils, Nutrition Nugget, Plant-Based Protein, Gluten-Free Legumes, Mediterranean Diet, World War II, Meat Substitute, Canada Lentil Producer, Green Lentils, Brown Lentils, Red Lentils, French Lentils, Nutty Flavor, Cooking Texture, Lentil Soup, Puree Soup, Peppery Taste, High Fiber, Protein Content, Iron Source, Folate Benefits, Calcium, Potassium, Phytochemicals, Antioxidants, Weight Management, Heart Health, Blood Sugar Support, Cancer Prevention, Cholesterol Levels, Anti-Inflammatory Properties, Neuroprotective Effects, Blood Pressure, Energy Boost, Antinutrients, Trypsin Inhibitors, Lectins, Phytic Acid, Soaking Lentils, Cooking Lentils, Versatile Ingredient

Rigid vs Flexible Habits (feat. Monica Packer)

Wed, 30 Jul 2025 03:00:00 -0400

Ever wonder why your habits feel like a constant battle between all-or-nothing? Curious if there’s a way to make flexible habits stick without burning out?

Join Jenn Trepeck on Salad with a Side of Fries as she dives into the world of perfectionism and habits with Monica Packer, a recovering perfectionist who’s cracked the code on sustainable growth. In this episode, Monica and Jenn unpack how to ditch rigid rules for baselines that support you, redefine consistency as doing your best most of the time, and build momentum with small, courageous steps that lead to exponential growth, all while keeping it real for your unique season of life.

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE:

(00:00) Intro: Perfectionism is a spectrum
(06:12) Monica describes her shift from perfectionism to flexible habits
(13:38) Monica redefines habits as supportive actions that help you show up as yourself
(16:05) Choosing ‘shoulds’ that align with your life, making habits flexible
(18:22) Consistency is doing your best most of the time. Flexibility makes sustainable habits possible
(26:07) Baselines are the smallest version of a habit, building momentum for sustainable progress
(32:39) Baselines reduce reliance on motivation, enabling habits to persist even on busy or low-energy days
(35:51) Small, courageous steps in habits lead to exponential growth beyond perfectionism

KEY TAKEAWAYS:

Perfectionism is a spectrum rooted in fear, driving an all-or-nothing approach. Flexible habits support sustainable growth by prioritizing progress over rigid perfection.
Baselines are small, achievable versions of habits that build momentum and consistency, allowing you to show up as yourself even on low-energy days.
Consistency in habits means doing your best most of the time, rather than striving for rigid perfection. Flexibility enables sustainable habit formation, allowing us to adapt to life’s seasons and challenges.

QUOTES:

(00:00) "I've learned that perfectionism really is a spectrum. The root of it is the same though regardless of where you're on the spectrum. It's an all or nothing pendulum swing, and the root is fear." - Monica Packer

(10:36) "If only this were different. If only that were different. And the truth is maybe a hard pill to swallow, it's us, not all of these other things." - Jenn Trepeck

(20:17) "Flexibility is what makes consistency possible." - Monica Packer

(21:45) "Consistency and intensity are inversely related." - Jenn Trepeck

(30:38) "The ‘how’ might be two minutes here, two minutes there. Today, it's touching my toes. Tomorrow it's walking to the mailbox to get the mail." - Jenn Trepeck

RESOURCES:

Fitness Habits to Train for Life

Healthy on the Road

GUEST RESOURCES:

About Progress Ep. 695 - Fat or Fact - The Truth Behind Protein and Fiber - Jenn Trepeck

About Progress - Website

About Progress - Podcast

About Progress - Instagram

About Progress - Facebook

About Progress - YouTube

BIOGRAPHY:

Monica Packer is a recovering perfectionist who uncovered the truest model to lasting growth: it's progress made practical. As a writer, podcaster, and coach, she guides women to find sustainable growth by adopting progress over perfection. Monica’s popular podcast, About Progress, is a top-rated show with millions of downloads. She has served thousands of women online as a certified habit and identity coach. Monica is a mom of 5, a former middle school teacher, a sourdough obsessive, and a beginning gardener. You can find more about Monica at aboutprogress.com.

KEYWORDS: Perfectionism, Flexible Habits, Consistency, Baselines, All-Or-Nothing Mindset, Fear, Sustainable Growth, Habits, Progress Over Perfection, Identity, Momentum, Rigid Perfection, Small Wins, Courage, Mental Health, Meal Planning, Day Planning, Non-Negotiables, Season Of Life, Motivation, Pendulum Swing, Personal Development, Realistic Habits, Supportive Habits, Burnout, Ideal Version, Smallest Version, Energy Levels, Failure, Exponential Growth, Unlearning, Self-Identity, Health Factors, Time Factors, Movement, Journaling, Circumstances, Recovery, Practical Progress

Nutrition Nugget: 10-3-2-1-0

Fri, 25 Jul 2025 03:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week Jenn is talking about the 10-3-2-1-0 strategy. Created by Dr. Ashley Lucas, this strategy may unlock better sleep and boost your metabolic health. So, what do these numbers mean? Let’s break it down. 10 is the number of hours before bed you want to stop caffeine. 3 is the number of hours before bed that we are ending food and alcohol. 2 is the number of hours before bed that we remove screens. 1 stands for ending all work one hour before bed. 0 is the amount of times you hit the snooze button in the morning. How do we do this? Would Jenn change anything about this formula? What are the health benefits of the 10-3-2-1-0 strategy? Tune in as Jenn breaks down this strategy and shares practical advice for implementing these habits into your daily life. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Beyond Caffeine: Natural Ways to Improve Energy

Q&A: Women Over 40

Daily Habits that Serve or Sabotage Your Health and Hormones

Wed, 23 Jul 2025 03:00:00 -0400

What if the daily habit you’ve focused on is actually sabotaging your overall health? What if there’s a reason the health hack your friend or significant other swears by doesn’t make you feel your best? This episode might explain why.

Today on Salad with a Side of Fries, Jenn explores some daily habits that can serve or sabotage our health and hormones. She discusses controversial topics like fasted workouts, intermittent fasting, and coffee for breakfast, challenging common health practices. Jenn emphasizes the imp. She breaks down the science behind our circadian rhythm, cortisol patterns, and hormone balance, offering practical advice on hydration, sleep, food choices, and stress management. Jenn highlights the complexity of health choices, so we can learn to pay attention to how our bodies respond to different habits.

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up the myths, misinformation, and bad science surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE:

(00:00) Intro: Blue light and circadian rhythm
(05:27) Daily habits: Serving or sabotaging health?
(13:48) Breakfast choices and intermittent fasting impacts
(20:50) Morning walks and natural light exposure
(25:08) Fasted workouts: Benefits and drawbacks
(30:06) Hydration habits and electrolytes
(34:49) Importance of quiet time and meditation
(38:33) Connecting with friends reduces stress
(40:13) Cold plunges: Timing matters for health benefits
(43:21) Melatonin use: Context and dosage considerations
(46:32) Blue light glasses: When to use them
(48:28) Clean beauty products and essential oils
(52:38) Final thoughts on tweaking daily habits

KEY TAKEAWAYS:

Morning Cold Plunges Can Backfire: Contrary to popular belief, daily morning cold plunges or showers can disrupt your cortisol patterns and lead to fatigue. For optimal benefits, try cold exposure post-workout or in the late afternoon when cortisol is naturally lower.
Blue Light Glasses Aren't for All-Day Wear: Wearing blue light glasses during the day can actually sabotage your energy and focus and our body’s melatonin production. We need blue light exposure during daytime hours for alertness and mood regulation - save the blue blockers for evening use.
Essential Oils in Clean Beauty May Disrupt Hormones: Some essential oils in "clean" beauty products can act as phytoestrogens, potentially disrupting hormonal balance. Consider opting for unscented products and being mindful of your overall exposure to these ingredients.

QUOTES:

(04:58) “The daily habits that nourish the body, mind and spirit, emotion, the soul, are all important and valuable. That's where true transformation happens. It's in the seemingly small things that we do daily. With that said, many of the things that we do daily may not be serving us. They might actually be sabotaging us.” - Jenn Trepeck

(10:27) “The body's job is to survive above all else. Fundamentally, our hormones, especially female hormones, are highly sensitive to nutrient availability and calories, calorie availability. So under-eating really just wreaks havoc on our hormones.” - Jenn Trepeck

(17:37) “Nighttime eating is often directly connected to under-eating in the first half of the day.” - Jenn Trepeck

(22:14) “Our entire body works on this circadian rhythm. The primary driver of circadian rhythm are our eyes through light exposure. If we can get the master clock functioning properly through light exposure when we wake up, it literally has a cascade of health benefits throughout the entire system.” - Jenn Trepeck

(30:45) “Hydration supports all of our bodily functions; cell activity, immune cell activity, it helps flush toxins, it helps ensure that nutrients can be transported effectively. Water is required for digestion, for our glowing skin, for our energy.” - Jenn Trepeck

(35:55) “It is one of the most sabotaging things to our health that we are constantly bombarded with content. That stimulus all hours that we are awake is really a stressor. It diminishes our willpower. We think we're multitasking. What we're really doing is rapid task switching, which is actually exhausting physiologically and mentally to the body.” - Jenn Trepeck

RESOURCES:

Circa Your Circadian Rhythm

Q&A: Women Over 40

Hydration & Dehydration (feat. Desiree Lotz)

Nutrition Nugget: IQMix

KEYWORDS: daily habits, health optimization, circadian rhythm, blue light exposure, cortisol balance, intermittent fasting, hormone health, sleep quality, hydration, electrolytes, cold plunges, melatonin supplementation, clean beauty products, essential oils, phytoestrogens, fasted workouts, stress management, venting to friends, mindfulness practices, nutrition, protein intake, blood sugar regulation, adrenal health, work-life balance, wellness without weirdness, happy healthy hub, debunking health misconceptions, hydration, stress, chronic stress, blue-light exposure, circadian rhythm, breakfast

Extra! Extra! Happy Healthy Hub Membership is LIVE

Mon, 21 Jul 2025 03:00:00 -0400

Ready to take your health to the next level? Ready to go beyond simply listening to Salad with a Side of Fries? Join the Happy Healthy Hub!

In this Salad with a Side of Fries bonus episode, Jenn Trepeck shares the re-vamped membership that's now the Happy Healthy Hub. As Jenn says, this is the next best thing to Jenn's signature coaching program and helps you go from where you are now to where you want to be for less than the price of a Starbucks each week. Tune-in to hear the details of what you get in the Happy Healthy Hub, how to become a member and why Jenn created this special new platform (Hint: It's specifically for YOU!).

RESOURCES:

Membership, coach, coaching, health coaching, coffee, patrion, glow, healthy, health, AMA, ask me anything, community, community board, post, comment, recipe, articles, discounts, benefits, subscriber

Nutrition Nugget: IQMix

Fri, 18 Jul 2025 03:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week Jenn is talking about IQ Mix, the trendy electrolyte drink mix from the makers of IQ Bars. Is it truly a clean, hydrating option—or just another product dressed up in wellness buzzwords? Jenn breaks down the ingredients, calls out what’s really providing the electrolytes, and raises a few red flags that might surprise you. Could that sweet flavor be messing with your metabolism more than you think? And what’s missing from the label that Jenn wishes she could see? Tune in as she unpacks what’s refreshing, what’s questionable, and what you should consider before mixing up your next electrolyte drink. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nutrition Nugget: IQ Bars

Jenn’s Electrolyte Mix

IQ Mix, Salad With A Side Of Fries, Jenn Trepeck, Electrolyte Mix, IQ Bars, Smart Mouth, Thomas Keller, Fine Snacking, Michelin Star Chef, Zero Grams Of Sugar, Magnesium And Adaptogens, Ultra Clean Label, Certified Non-GMO, Certified Gluten-Free, Vegan And Kosher, Mental Clarity, Elevating Your Mood, Preventing Muscle Cramps, Blood Sugar Balance, Insulin Response, Sweet Flavor, Lemon Lime, Magnesium L-Threonate, Cross The Blood Brain Barrier, Mood And Memory Support, Lion’s Mane, Adaptogens, Hydration Blend, Trisodium Citrate, Tripotassium Citrate, Sea Salt, Natural Flavors, Citric Acid, Stevia, Vitamin A, Magnesium Dose, Elimination Changes, Rehydration Support, Gut Impact, Better Quality Ingredients

Hormones are Your Check Engine Light (feat. Jillian Greaves)

Wed, 16 Jul 2025 03:00:00 -0400

Can’t seem to balance your hormones and get rid of frustrating symptoms like anxiety, irregular cycles, or weight gain no matter what you do? Chances are, your hormones aren’t actually the root cause of those symptoms, but are actually your body’s “check engine light”.

In this Salad with a Side of Fries episode, Jenn Trepeck and functional medicine expert Jillian Greaves dish on hormonal health, revealing how to read your body’s symptoms for real answers and real results. Jenn and Jillian explain why hormones are your body’s check engine light, highlighting root causes such as chronic stress, nutrient deficiencies, or disrupted blood sugar balance. They dive into the chaos of perimenopause, where cycles can feel like a guessing game, and share why trendy fixes like intermittent fasting often backfire on women’s health. Jillian’s journey highlights the power of self-advocacy and foundational habits, such as nervous system support and proper hormone testing, particularly during the mid-luteal phase. Together, they offer practical, no-nonsense strategies to help you work with your body, not against it, for lasting hormonal health.

IN THIS EPISODE:

(00:00) Introduction
(02:02) Your hormones are a check engine light, indicating underlying health issues
(06:25) Jillian Greaves shares her hormonal health journey
(08:11) Symptoms are the body’s way of communicating imbalances, urging women to support their hormonal health
(12:14) Hormones respond to deeper dynamics like nutrient deficiencies or stress, requiring investigation into the causes of hormone imbalances
(15:29) For perimenopause, tracking cycles and monitoring symptoms helps to aid in managing hormonal health
(17:24) Testing hormones during the mid-luteal phase is crucial for accurate assessment
(20:57) Foundational practices like blood sugar balance, sleep, and circadian rhythm regulation are essential for supporting hormonal health
(23:15) Reduce physical stressors by focusing on low-impact, strength-based movement to support hormonal health
(26:33) The tools you use to support your nervous system need to be sustainable
(28:47) Trends and extremes can be detrimental to long term health
(31:58) A discussion on Hormone replacement therapy (HRT) as a quick fix for hormone imbalances
(40:28) Become a member today for $10 per month; prices are going up

KEY TAKEAWAYS:

Hormones act as a check engine light, signaling underlying issues like under-eating, over-exercising, or chronic stress rather than serving as the root cause of our symptoms.
Focus on foundational health practices—such as maintaining blood sugar balance, promoting sleep, regulating circadian rhythms, and supporting the nervous system—to naturally regulate hormonal health.
Avoid trendy fixes like prolonged fasting or elimination diets; prioritize sustainable, personalized approaches to address perimenopause and hormone imbalances.

QUOTES:

(12:40) "One of the biggest mistakes we can make is overly fixating on the hormone itself. And what we need to do is ask the deeper question ‘why?’." Jillian Greaves

(14:31) "I always say the body is doing exactly what it's supposed to do. It's compensating." - Jenn Trepeck

(14:52) “Work with your body instead of always trying to fight against it, and we hear it all the time, work with your hormones.” - Jenn Trepeck

(28:09) "What I'm hearing is stop stepping over a hundred dollar bills to pick up pennies, which is the way I talk about looking for the shiny object instead of relentless consistency in some of the basic things." - Jenn Trepeck

RESOURCES:

Nutrition Coaching with Jillian Greaves, Registered Dietitian

GUEST RESOURCES:

Jillian Greaves

PSOC Root Reversal Program

Functional Dietitian & Women’s Health Specialist (@jilliangreavesrd) • Instagram photos and videos

BIOGRAPHY:

Jillian Greaves (MPH, RD, LDN) is a Functional Medicine Dietitian, Women's Health Specialist, podcast co-host, and founder of the highest-rated dietitian and functional nutrition business in Boston. She has been recognized across major publications such as Dr. Axe, Healthline, and EatingWell for her transformative and unique approach to wellness. Jillian’s mission is not only to empower women to understand and treat the root causes of their health issues naturally but also to guide them in breaking away from the pursuit of perfection in doing so.

It was early on in Jillian’s career when she realized the potentially damaging consequences of the “pill for every ill” approach traditional medicine often takes. After years of struggling with her health, she realized that what she learned in her professional experience and her doctors’ orders to “just take birth control” were not enough to help her truly reverse her symptoms.

Fueled by her own personal health challenges and frustration with being told that “everything looks normal” while her body was telling her otherwise, she decided to build her private practice.

Through her private nutrition coaching and courses, Jillian has helped thousands of women – and counting – heal their gut and hormone symptoms while breaking away from dieting extremes through personalized and sustainable programs. Her unique approach to helping clients achieve whole-person health is focusing on assisting them to foster empowering relationships with food and their bodies.

Hormones, Check Engine Light, Hormone Imbalances, Perimenopause, Blood Sugar Balance, Hormonal Health, Jillian Greaves, Jenn Trepeck, Functional Medicine, Health Issues, Root Causes, Chronic Stress, Nervous System Support, Women’s Health, Nutrient Deficiencies, Mitochondrial Issues, Hormone Production, Hormone Clearance, Gut Microbiome, PCOS, Fibroids, Menopause, Birth Control, Digestive Symptoms, Eczema, Anxiety, Hair Thinning, Bloating, Self-Advocate, Female Physiology, Dieting Extremes, Circadian Rhythms, Cycle Tracking, Mid-Luteal Phase, Estrogen Dominance, Low Progesterone, Thyroid Health, Intermittent Fasting, Seed Cycling, Low-Impact Movement, Vagus Nerve, Hormone Replacement Therapy, Tracking Cycles

Nutrition Nugget: ProDough Whey Protein Powder

Fri, 11 Jul 2025 07:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about ProDough Whey Protein Powder, specifically the intriguing apple pie flavor. Jenn dives into the brand’s claims of clean ingredients and great macros, but her investigation uncovers some puzzling discrepancies in the nutrition facts and ingredient lists across different sources. Is this protein powder as pure and effective as it claims, or do the sweeteners and additives raise red flags? What surprising twist did Jenn uncover about the apple pie flavor that could change how you view this protein powder? Tune in to hear Jenn’s take on whether this unique flavor lives up to its hype and what you need to watch out for when choosing your protein powder. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Healthier" Food Swaps – Worth It or Hard Pass?

Healthy on the Road

Wed, 09 Jul 2025 07:00:00 -0400

Don’t think you can stay healthy while traveling and still enjoy every bite, sip, and moment? Think again. This episode spills the secrets to feeling good on the go without sacrificing the fun. Tune in to discover the secret to travel non-negotiables and learn how to stay healthy when traveling.

In this episode of Salad with a Side of Fries, Jenn Trepeck spills the tea on crafting a travel health plan that works for you. From packing protein shakes to embracing local cuisine with a guilt-free mindset, this episode is packed full of practical tips to feel your best whether you’re on a work trip or a dream vacation. We’ll cover picking your non-negotiables, like daily movement, to letting go of shame with a guilt-free mindset and plan. Get ready to rethink your travel routine? Tune in for tips to make your next trip—whether for work or play—a perfect blend of wellness and wanderlust!

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE:

(00:00) Healthy travel challenges; Home health routines don't work on the road; Make way for wellness on the go
(02:43) The importance of non-negotiables
(06:39) Defining the trip: work vs. vacation, shapes the travel health plan
(10:32) Planning for desired outcomes upon returning home, reverse-engineering the travel health plan
(12:24) Stick to a realistic travel routine you make for yourself, which eliminates guilt
(13:45) Discussion of non-negotiables and essential health priorities in action
(19:17) Setting boundaries and overcoming shame surrounding expressing your health needs and wellness goals
(25:59) Packing for your travel health plan to ensure non-negotiables are met
(35:08) Take the clothes you will feel good in for the entire trip, and plan for the flight
(39:13) Focus on the non-negotiables while allowing for flexibility and letting go encourages a guilt-free mindset

KEY TAKEAWAYS:

Determine your non-negotiables for healthy travel. Identify and prioritize key health practices, such as drinking water to stay hydrated, eating protein-rich breakfasts, and engaging in daily movement, to maintain wellness on the road without rigidity.
Be flexible. Adjust your travel health plan based on the type of trip (work or vacation) and location, you can embrace local cuisine and activities while ensuring your wellness goals are met.
Create a realistic travel routine, pack essentials like protein bars or workout gear, and let go of guilt to enjoy the experience while staying aligned with health priorities.

QUOTES:

(3:30) “Non-negotiables and not up for debate does not mean that we're rigid. It does not mean that we're not flexible." – Jenn Trepeck

(11:30) “If you're totally stressed out the whole time about what you're going to eat, when you're going to eat it, how you're going to eat it, then you're not really on vacation." - Deanna

(12:24) “Guilt shows up when we don't keep the commitments that we make. And more than that, it's the commitments that we make to ourselves." - Jenn Trepeck

(13:26) “The point of this episode is to say the plan we have when we are home is not the same plan that works on the road.” - Jenn Trepeck

(24:57) “When we tell people what to do to be helpful, a lot of the other judgment that we're afraid of disappears because the intention behind that is not judgment, but to be helpful." - Jenn Trepeck

(35:27) “I make sure that I have clothing options that no matter how I'm feeling, day one, day 10, whatever it is, that I'm gonna feel great in what I'm wearing." - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Airports

Healthier Options at Starbucks

Menu Mayhem

The Algae Advantage (feat. Catharine Arnston)

Nutrition Nugget: Fairlife Protein Shake

Fri, 04 Jul 2025 07:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Fairlife Protein Shakes—are they as nutritious as they claim to be, or just another cleverly marketed sweetened milk drink? You’ve probably seen these shakes on shelves, boasting big protein numbers and minimal sugar, but what’s hiding in the ingredient list? Jenn discusses the ultrafiltration process, the surprising number of sweeteners, and how these shakes compare to a good old-fashioned protein powder. Could this be your new go-to post-workout drink… or is it time to reconsider what recovery should taste like? Tune in to hear Jenn’s take—and decide for yourself. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Healthier” Food Swaps: Worth It or a Hard Pass?

Fitness Habits to Train for Life (feat. Emily Nichols)

Wed, 02 Jul 2025 07:00:00 -0400

When it comes to your fitness routine, what are you training for? If you’re like most of us, not a marathon or a bodybuilding competition. And yet, most trainers and fitness influencers advise us to train like we are! What if instead, we train for life?! Those fitness habits look pretty different…and they’re A LOT easier to maintain.

In this episode of Salad with a Side of Fries, host Jenn Trepeck welcomes Emily Nichols, a personal trainer and host of Habit Hack Your Health, to explore the art of forming lasting fitness habits. Emily shares her expertise on creating keystone habits, mastering functional movement, and embracing a habit loop of cue, routine, and reward to foster lasting lifestyle changes. From rejecting diet culture to prioritizing enjoyable workouts, this conversation offers practical strategies to move your body, fuel your soul, and be your best self.

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE:

(00:00) Emily defines habits as ingrained actions that require minimal decision-making
(04:56) Emily’s journey from stress and unhealthy habits to embracing her fitness journey
(09:34) Habits are reframed as lifestyle choices that reduce decision fatigue
(11:20) Keystone habits are introduced as foundational actions that inspire other healthy behaviors
(14:20) Training for life is defined as sustainable movement and nutrition practices, not tied to restrictive goals
(21:11) Forming habits takes about 90 days, Emily challenges the notion of intense workouts
(27:00) Shifting away from diet culture, emphasizes strength training for body composition
(30:54) Habit loops (cue, routine, reward) are explained, with tangible or intangible rewards

KEY TAKEAWAYS:

Adopt keystone habits that inspire other healthy behaviors, such as improved nutrition and sleep, to create a sustainable lifestyle foundation.
Build sustainable fitness habits using cues (e.g., calendar reminders, Post-it notes), routines, and rewards, taking small, intentional steps to reduce decision fatigue and foster long-term consistency, ultimately creating lasting lifestyle changes within approximately 90 days.
Embrace functional movements and sustainable nutrition, prioritizing enjoyable fitness habits tied to personal identity and joy over diet culture and extreme workouts, to support everyday activities and promote lasting health, not just scale numbers.

QUOTES:

(00:00) "Habits for me mean less decisions. Habits are part of my lifestyle." - Emily Nichols

(01:05) "If your plan has you opting out of life, it's not your plan for life." - Jenn Trepeck

(08:55) "The thing I hear all the time is, well, I just need to do it. And I'm like. Yes. But, that doesn't get us there. The other piece of this is habits." - Jenn Trepeck

(23:17) "Because the other thing thats in our heads is I have to kill myself in a workout." - Jenn Trepeck

(30:38) "The reward part of all of this... people often forget." - Jenn Trepeck

RESOURCES:

Emily | Habit & Fitness Coach💕 (@emilynichols22) • Instagram photos and videos

GUEST RESOURCES:

Emily Nichols Website

Emily Nichols - Facebook.com/groups/selftransformedpodcast

Emily Nichols, Habit Hack Your Health - YouTube

Habit Hacking Your Willpower with Jenn Trepeck

GUEST BIOGRAPHY:

Emily Nichols is the host of Habit Hack Your Health—a top-ranked podcast that helps working moms habit hack their health in less time, guilt-free.

From her struggles and working with 100s of moms as a personal trainer since 2016, Emily found that women need a more habit-based approach to their wellness for it to be sustainable. No more diets or quick fixes, but a system that allows you to train for life instead.

Emily is now on a mission to redefine what health truly means and equip you with the simple habit hacks you need to consistently take care of your health and show up as the best version of yourself from the inside out.

Emily is also a wife, #boymom to two boys, a Certified Personal Trainer, an Orangetheory Coach, a Yoga & Meditation Instructor, a Behavior Change Specialist, and a Taco Tuesday Enthusiast.

Nutrition Nugget: Sunglasses

Fri, 27 Jun 2025 07:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is discussing sunglasses—and how they’re not just a fashion statement, but a vital tool for protecting your health. Did you know your sunglasses could help prevent cataracts, skin cancer, and even migraines? In this Nutrition Nugget, Jenn breaks down what to look for in a pair of shades, how UV rays affect your eyes (even in winter!), and why those giant frames might be smarter than you think. Ever heard of surfer’s eye or Achoo Syndrome? Jenn has, and she’s got stories—and science—to share. Tune in to learn why wearing your sunnies consistently might just be one of the best wellness habits you pick up this summer. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Making Sense of Sunscreen (feat. Brandy Searcy)

Q & A: Women Over 40

Wed, 25 Jun 2025 07:00:00 -0400

Are you ready to tackle the unique challenges of wellness after 40? In this empowering episode of Salad with a Side of Fries, Jenn Trepeck hosts a comprehensive Q&A explicitly designed for women navigating midlife. From boosting energy to balancing hormones and thriving through menopause, Jenn covers it all, starting with a deep dive into key hormones like estrogen and progesterone and how they affect weight loss, energy, and fat distribution.

Jenn explores the realities of menopause and perimenopause, including changes to the menstrual cycle, shifts in fertility, and the importance of protein for muscle and bone health. You’ll learn how phytoestrogens may offer symptom relief, how gut health and the parasympathetic nervous system impact mood and nutrient absorption, and how better sleep can help reduce brain fog and fatigue. Whether you're adjusting your routine or looking for expert-backed tips to feel your best, this episode is packed with actionable advice to help you navigate midlife with confidence and clarity.

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE:

(01:19) Jenn shares her professional relationship with Christine
(06:13) Jenn discusses estrogen, progesterone, fat removal and weight management
(13:07) How age affects menopause, menstrual cycle, fertility and estrogen levels
(19:45) What is the role of protein over 40, and how to maintain muscle and bone health
(25:36) Discussion of hormones to support weight loss, energy, and phytoestrogens
(30:46) Your gut, nutrient absorption, and the parasympathetic nervous system
(36:24) Improving sleep quality and managing fatigue and brain fog. What about nap time
(42:17) Discussion of signs and treatments for menopausal symptoms and supplements
(48:13) Common health risks for women in their late 30s and 40s, and related medical tests
(51:39) What ingredients are most effective for aging skin, adjusting the skin care routine
(57:50) Reducing fine lines, wrinkles and age spots

KEY TAKEAWAYS:

The challenge with weight loss after age 40 is primarily due to the decline of estrogen and progesterone production, which reduces insulin sensitivity, impairs sleep, and alters fat distribution, making fat removal (not just weight loss) slower and more difficult. Sustainable fat loss prioritizes health over rapid results.
Low estrogen and progesterone levels can impact mood, sleep, and appetite, leading to an increased desire for comfort foods. Phytoestrogens (e.g., wild yam, black cohosh) and fiber-rich foods (e.g., cruciferous vegetables) support hormone metabolism and mood stability.
Women over 40 need ~1 gram of protein per pound of body weight daily (4-6 ounces per meal, 2-3 ounces per snack) to maintain muscle and bone health. Resistance training, weight-bearing exercise, and minerals (e.g., magnesium) are critical.
Low estrogen levels can cause skin dryness and wrinkles. Hydration, vitamin C, retinol, and hyaluronic acid improve skin appearance. Consistent skincare routines (cleanse, tone, treat, moisturize) reduce the appearance of age and Gua Sha massage may reduce menopausal symptoms like hot flashes.

QUOTES:

(06:25) "There is fast weight loss at any age, provided you don't care how long it lasts or what happens to your health." - Jenn Trepeck

(08:20) "Estrogen, the presence of estrogen and increased estrogen when we're younger in life, keeps us more insulin sensitive. It keeps us more metabolically fit." - Jenn Trepeck

(21:27) "We want to aim for a gram of protein for every pound of body weight." - Jenn Trepeck

(27:01) "We have less wiggle room. That estrogen was our cushion and when you eliminate the cushion, you've got less wiggle room." - Jenn Trepeck

(31:00) “Bottom line, your gut is responsible for nutrient absorption and communicating all over the body.” Jenn Trepeck

RESOURCES:

Hormones and Body Composition (feat. Ashley Fillmore)

Nutrition Nugget: NAD

Mentioned in this episode:

Nutrition Nugget: David Bars

Fri, 20 Jun 2025 07:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about David Bars—protein bars with a bold promise to be the “most effective portable protein on the planet.” Have you ever wondered if a protein bar could live up to its hype? With sleek marketing and a Chief Science Officer like Peter Attia, these bars claim to help build muscle, burn fat, and regulate blood sugar levels. But are they really a nutritional breakthrough, or just another shiny wrapper with clever branding? Jenn breaks it all down, asking the tough questions so you don’t have to. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Another One Bites the Dust: The F Factor Diet

Peter Atia - LinkedIn

David Bar - Amazon

When More is Not More (feat. Joe Hoye)

Wed, 18 Jun 2025 07:00:00 -0400

Are you tired of eating less and moving more, only to see no real results? What if the key to lasting fat loss wasn’t harder work, but smarter strategy?

In this episode of Salad with a Side of Fries, host Jenn Trepeck welcomes Joe Hoye, a sought-after coach known for his bold, backwards approach to health. With a background in the medical field and a track record of helping women over 40 rebuild their metabolism and break free from diet culture, Joe shares how eating more, exercising less, and prioritizing recovery can completely transform your body—and your mindset.

This conversation is compelling for women in midlife who feel stuck in a cycle of restriction and frustration. Joe breaks down why fat loss (not weight loss), building muscle, and mindset matter more than the number on the scale. From simplifying nutrition and supplements to balancing workouts with rest and recovery, this episode is your permission slip to do things differently—and finally feel good doing it.

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE:

(02:24) The focus of Diet Detox simplifies nutrition and fitness: eat more and exercise less
(06:30) Joe's journey began at 13, inspired by his mother, leading to a focus on helping women over 40
(16:31) Eat less, move more is not effective for health. Focus on fat loss, not weight loss
(20:12) Exercise without recovery is detrimental, discussion of 3 days/week resistance training and compound movements
(28:46) Nutrition choices that follow a healthy weight loss plan for fat loss. Calories, protein, and carbs
(31:25) Joe talks about supplements and the most critical elements to focus on
(36:52) Stress management

KEY TAKEAWAYS:

Fat loss is about balance, not extremes—sustainable results come from eating enough, exercising smart, and prioritizing recovery over overtraining.
Muscle is the key to metabolism—building and maintaining muscle supports fat loss, boosts energy, and improves long-term health, especially for women over 40.
Nutrition and mindset drive transformation—focusing on protein, recovery, and identity shifts empowers women (especially moms) to create lasting change that ripples through families and communities.

QUOTES:

(03:39) “We might not see the ideal results in the first few weeks, but over time we can get there.” Jenn Trepeck

(15:46) “When we change a mom's life, we change the lives, not just of an entire family, but of an entire community. - Jenn Trepeck

(16:33) “We have to understand that muscle is everything when it comes to our metabolism. And our metabolism is everything when it comes to weight loss.” - Joe Hoye

(30:30) “If you're having trouble sleeping, the best thing that you can take for sleep is a complex carbohydrate before bed: oats, sweet potatoes, brown rice, something like that. Don't knock it before you try it. And then, tell me how well you slept, because I guarantee you it's better.” Joe Hoye

(31:11) “It's pairing everything together. It's thinking about things in terms of their purpose, and we are talking about whole, actual food.” - Jenn Trepeck

RESOURCES:

Supercharge Recovery From Surgery and More

GUEST RESOURCES:

$1 Diet Detox - Website

Joe Hoye - Instagram

Joe Hoye - Facebook

The Diet Rebellion - Podcast

Ep. 27: Jenn Trepeck - Breaking the Diet Cycle: Why It's Not What You Eat, But How You Eat

GUEST BIOGRAPHY:

Most coaches tell women to eat less and move more—Joe Hoye does the opposite. Through Diet Detox, he simplifies nutrition and fitness, helping women eat more, exercise less, and focus on what truly matters: breaking free from self-sabotage, shifting their identity, and achieving forever weight loss.

With a background in surgery and years of coaching experience, Joe has helped over 1,000 women ditch restrictive diets, rebuild their metabolisms, and reshape their lives. His bold, backwards approach proves that lasting change isn’t found in another diet—it’s found in a total mindset shift.

Named as one of the top 100 menopause influencers of 2024 and as the Host of Midlife Makeover summit, the largest online health summit for women 40+, Joe is an influential figure with a track record to back it up!

Mentioned in this episode:

Nutrition Nugget: Semantic Satiation

Fri, 13 Jun 2025 07:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about semantic satiation—a surprisingly powerful brain trick that can help shift your mindset around words that make you flinch. Ever had a word that just bothers you when you hear it—like “hunger,” “bikini,” or even “no”? What if you could take the emotional charge out of it entirely? Tune in to learn how semantic satiation can rewire your brain and transform your relationship with language. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Going Against the Textbook

Neuro Linguistic Programming & Saying No (feat. Suzanne Culberg)

The Curious Case of Hunger

Wed, 11 Jun 2025 07:00:00 -0400

Are you a serial snacker? Is there ALWAYS room for dessert? Do you find yourself feeling hungry throughout the day, despite just eating? Or maybe you notice reaching for a bag of chips whenever you’re feeling stressed? Did you know that there are actually different types of hunger that can shape our eating habits? Spoiler: You’re NOT broken!

Welcome to Salad with a Side of Fries, the podcast where we dig into the surprising truths about how we eat and why. Today, host and health coach Jenn Trepeck is tackling a topic that's far more complex than it seems: hunger. We're going to explore the fascinating world of hedonic hunger, the kind driven by pure pleasure, and how it can often override our natural homeostatic hunger, that biological signal that tells us we actually need fuel. We'll also explore how processed foods significantly impact our hunger signals and strategies for managing each type. Get ready to rethink everything you thought you knew about your cravings and your plate, because by the end of this episode, you'll have a whole new understanding of what it means to truly be hungry.

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE:

(00:00) Hedonic hunger, driven by dopamine, can override the biological drive of homeostatic hunger
(06:48) Hunger is not a moral failing, and how to identify homeostatic hunger
(12:01) Cravings versus hunger, and studies show high nutrient density diets reduce hunger pains and cravings
(16:58) Is it hunger, or is it restriction, and hedonic hunger involves eating for pleasure, triggered by ultra-processed foods or stress
(22:47) Controlling hedonic hunger
(27:35) Emotional hunger is eating to cope with emotions, and recognizing emotional eating is key to managing it
(33:50) Conditioned hunger is defined as a learned response to stimuli or situations
(37:55) Hidden hunger is defined as cellular micronutrient deficiency, often from processed foods
(43:00) Toxic hunger is defined as discomfort from processed food toxins
(47:34) Nutrient-dense, whole foods emphasized as key to balancing all hunger types

KEY TAKEAWAYS:

Hunger is multifaceted and often extends beyond the need for energy. There are several types of hunger—hedonic, emotional, conditioned, hidden, and toxic—that are distinct from basic physiological (homeostatic) hunger. This indicates that a complex interplay of pleasure can drive eating, emotions, learned responses, and even cellular deficiencies or toxic exposures, rather than just an empty stomach.
Understanding the various drivers of hunger is crucial for managing eating behaviors effectively. Recognizing whether hunger is due to a biological need, an emotional state, a learned trigger, or even a cellular deficiency allows individuals to address the root cause more effectively. For example, emotional eating requires different strategies than homeostatic hunger.
Food quality has a significant impact on hunger and overall well-being. Eating Nutrient-dense foods can reduce true hunger pains and cravings, while processed foods contribute to "hidden" and "toxic" hunger due to nutrient deficiencies and the presence of toxins. This underscores the importance of whole, unprocessed foods not just for satiety, but also for preventing various forms of discomfort and health issues often mistaken for hunger.

QUOTES:

(07:13) "The body only has so many ways to communicate with us." - Jenn Trepeck

(14:21) “Eating nutrient-dense foods minimizes hunger pains." - Jenn Trepeck

(21:06) “Hedonic hunger is when people get into that shame and blame and beat themselves up.” - Jenn Trepeck

(31:12) “One of the best questions my therapist ever asked me was, where am I not being fed?" - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Hunger

The Bulls-Eye of Change

Nutrition Nugget: IQ Bars

Fri, 06 Jun 2025 07:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about IQ Bars—a popular nutrition bar that promises impactful brain and body benefits. But do they really live up to the hype? Are they a smart choice, or just smart marketing? If you’ve ever grabbed a bar on the go and wondered what’s inside, you won’t want to miss this episode. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Mushrooms are Nature’s Technology (feat. Alex Wolfe)

Microdosing, Mega Impact (feat. Peter Reitano & Daniel Sanders)

Hormones and Body Composition (feat. Ashley Fillmore)

Wed, 04 Jun 2025 07:00:00 -0400

What do the stubborn body fat you can’t seem to lose, your hormones, and metabolic health all have in common? Well…a lot! If you’re nearing perimenopause or menopause, you can’t miss this conversation.

In this episode, host Jenn Trepeck dives into a candid and clarifying conversation with leading health and wellness expert Ashley Fillmore. Ashley is the founder and president of Metabolic Fix and host of the Cheers to Your Success podcast. With nearly 20 years of experience, she helps women heal their metabolism, achieve hormone balance, and support lasting body composition changes. Together, they unpack why so many women still feel lost in the noise of wellness advice and how to make sense of what they’re experiencing day-to-day, at each phase of their cycle and even as their cycles change.. This episode is all about discovering your hormone balance, transforming your body composition, and redefining what true health looks and feels like.

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE:

(05:36) Ashley Filmore explains how she made the health, hormone balance, and body composition space her life's work
(09:01) Ashley shares her experience with unhealthy dieting and deprivation
(14:28) The number on the scale versus body composition, muscle mass, body fat percentage, and lean muscle
(18:39) How certain hormones and body fat distribution correlate, and the importance of tracking your cycle
(28:55) Ashley discusses symptoms that may indicate hormone imbalance
(35:56) Adjustments to fitness routines and nutrition during your cycle
(43:39) Other reasons your hormones can be depleted

KEY TAKEAWAYS:

The scale doesn’t define health, but body composition does: A lower number on the scale doesn’t accurately reflect your physical or mental well-being. Proper health is better measured by the balance between lean muscle mass and body fat percentage, which is significantly influenced by hormones that also determine where fat is stored—for example, cortisol can be associated with belly fat, insulin has been linked to love handles, and estrogen is often associated with weight stored in the hips and the lower belly.
Where fat accumulates on your body can reveal significant hormonal imbalances, guiding lifestyle and nutritional changes as well as potential hormonal imbalances. Plus, even with a calorie deficit and strength training, stubborn fat won’t budge unless you focus on nutrient-dense, whole foods—because it’s not just about calories, but the quality of what you eat.
Using cycle-tracking apps or devices like the Oura Ring helps women understand their hormonal rhythms, especially as cycles become irregular during perimenopause. By listening to your body, tracking symptoms, and identifying hormonal imbalances, you can tailor your nutrition, exercise, and recovery strategies to align with your current hormonal state, optimizing energy, mood, metabolism, and overall health.
Walking and strength training are effective, low-stress ways to support hormonal and metabolic health, especially during perimenopause and menopause. Walking is a free, accessible exercise that improves body composition, hormonal balance, and mental well-being, while intense workouts may be too stressful when hormone levels are low. Incorporating gentle movements, such as yoga, and traditional strength training with compound exercises 2–3 times per week can help maintain health without overexertion.

QUOTES:

(25:34) “Get to know your body and your baseline, what's normal for you, as opposed to what your doctor might say is normal or common.” - Jenn Trepeck

(16:57) “Your hormones matter. It's impacting everything: muscle mass, your body fat percentage and where your body fat is distributed on your body.” Ashley Fillmore

(41:55) “Pay attention to how you feel because you may not be textbook, you may be a little outside of what I just mentioned, and that could be normal for you.” Ashley Fillmore

(42:48) "The walking, the yoga, the more gentle exercises are probably going to be more effective and feel better when we're in that perimenopause or menopause phase.” - Jenn Trepeck

RESOURCES:

Cheers to Your Success! Podcast | Guest Jenn Trepeck

GUEST RESOURCES:

Metabolic Fix™ | ONE

Cheers To Your Success - Podcast

Ashley Fillmore - Instagram

Metabolic Phase Quiz

Free Hormone Assessment

GUEST BIOGRAPHY:

Ashley is a leading expert in sustainable weight loss. She helps women heal their metabolism, balance their hormones, and achieve lasting changes in their body composition. Ashley holds a BSc in Exercise and Nutrition and is a certified personal trainer, professional nutrition coach, and health educator with nearly 20 years of experience. Ashley is the host of the Cheers to Your Success Podcast and the founder and president of Metabolic Fix™ – a premium online coaching company that has helped thousands of women finally break free from chronic dieting and achieve long-term, sustainable results using the Metabolic Fix Method™. She is deeply committed to helping women better their lives and strives to inspire others to embrace the life of health, happiness, and self-love they deserve.

Nutrition Nugget: Rutin

Fri, 30 May 2025 07:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Rutin, a powerful plant pigment that could transform your health with its antioxidant punch. It is found in foods like apples and buckwheat, so it teams up with vitamin C for surprising benefits. How might this little-known nutrient boost your brain, heart, blood pressure and more? What's one food you already eat that could be packing this hidden benefit? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nutrition Nugget: Quercetin

Supercharge Recovery from Surgery and More (feat. Zora Benhamou)

Wed, 28 May 2025 07:00:00 -0400

What if you could bounce back from surgery or an injury faster, stronger, and healthier than ever?

In this Salad with a Side of Fries episode, gerontologist and biohacker Zora Benhamou joins health coach Jenn Trepeck for a deep dive into surgery and injury recovery, biohacks, and minimizing scars—the essential nutrients for optimizing your healing journey post surgery. Together, they bust myths around menopause, aging, and nutrition while unpacking the science behind inflammation reduction, amino acid supplementation, peptide therapy, and more. From osteoporosis prevention to scar management, Zora shares expert strategies to supercharge recovery and reclaim vitality at any age. Whether preparing for surgery or simply wanting to boost your longevity and performance, this conversation delivers actionable tools for real-life wellness.

IN THIS EPISODE:

(05:15) Zora’s story of two hip replacements (in three months) and super-charged surgery recovery through muscle maintenance and protein intake
(11:02) Delaying surgery until quality of life is significantly impacted is deeply a personal decision
(16:47) Pre-surgery mental preparation and muscle building/maintenance within mobility limits
(20:00) Nutrition focus: high protein intake, amino acids, whole foods and nutrient-rich supplements for surgery recovery
(22:34) Long-term nutritional deficiencies contribute to bone health issues; commitment to nutrition needed, and a radiation protection hack
(29:22) Managing surgery recovery by reducing inflammation
(36:33) Discussion of post-surgery nutrition focuses on protein, collagen, anti-inflammatory foods and scar treatments
(44:32) Recovery strategies apply to various surgeries, and having a positive mindset for surgery recovery

KEY TAKEAWAYS:

Pre-surgery muscle maintenance is critical. Build and maintain muscle mass before surgery through exercise, even with limited mobility, to enhance surgery recovery and quality of life before and after surgery.
Increase protein intake before and after surgery to support muscle growth, tissue repair, and ligament recovery.
Eliminate processed foods and prioritize whole foods to reduce inflammation and aid healing. Use supplements for radiation protection.
To improve scar texture and appearance, apply copper peptides, rosehip oil, and silicone tape, and consider micro needling or lasers.

QUOTES:

(17:27) “Going into that surgery with muscle mass and strength is so important for your recovery. That is key number one.” - Zora Benhamou
(22:49) “When our body is not getting all the nutrients it needs to function, it will pull them from our bones.” - Jenn Trepeck
(35:59) “In post-op procedures, because of various things, people often are not hungry, but we need nutrients to heal.” - Jenn Trepeck
(45:34) “Try to turn it around to a positive and say, this is a great time to work on my health, focus on recovery, and build a better person. - Zora Benhamou
(46:20) "It's never too late to start." - Jenn Trepeck

RESOURCES:

Reverse Menopause Weight Gain: New Blood Sugar Balancing Tips – Jenn Trepeck – Hack My Age

Nutrition Nugget: Methylene Blue

The Algae Advantage (feat. Catharine Arnston)

Bone Health & the Problem with Bone Density Scans (feat. Dr. John Neustadt)

GUEST RESOURCES:

Hack My Age - Website

Biohacking Menopause - Membership Program

Zora Benhamou Instagram (@hackmyage)

Hack My Age - Facebook

Zora The Explorer (@hackmyage) | TikTok

Hack My Age - YouTube

Biohacking Menopause Support Group | Facebook

GUEST BIOGRAPHY:

Zora Benhamou is a gerontologist and biohacker dedicated to challenging menopause stigma and ageist stereotypes. As the dynamic host of the Hack My Age podcast, she focuses on empowering women navigating the menopausal transition through biohacking techniques and information from forward-thinking experts.

At 54 years old, Zora embodies the essence of a digital nomad and is a passionate menopause educator. She is the visionary behind HackMyAge.com and the author of the Longevity Master Plan and cookbook, "Eating For Longevity," offering invaluable resources and programs for women in peri-menopause and post-menopause. Zora's commitment to normalizing menopause conversations is evident through creating the support group and community, Biohacking Menopause.

She completed the Institute of Bioidentical Medicine's Menopause Method training and Dr. Stacey Sims' Menopause for Athletes course and is an active member of esteemed organizations such as the Gerontological Society of America, the Aging Society of America, the British Menopause Society and the European Menopause and Andropause Society.

Nutrition Nugget: The Easy Way Out

Fri, 23 May 2025 07:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about embracing the easy way out to achieve your health goals without the struggle. Forget the myth that health requires grueling effort or endless willpower—Jenn flips that idea with practical, clever strategies to make healthy choices feel like second nature. From Post-it note reminders to phone alarms with specific instructions, she shares how minor tweaks can remove the mental heavy lifting and set you up for success. Whether exercising before emails or eating more veggies, Jenn’s approach minimizes decisions and maximizes ease. Curious how these simple hacks can transform your daily habits? What’s one health goal you’re struggling with, and how could you make it easier to stick to? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

The Three-Hundredth (feat YOU)

Cr-Cr-Cr-Cr-Cravings

Everyone is Pre-Diabetic, Unless...

Wed, 21 May 2025 07:00:00 -0400

Are you one of the millions of Americans who eat the Standard American Diet? Even if you’re not, you’re likely at risk of developing pre-diabeties, insulin resistance, and chronic inflammation. But, DON’T panic, because today’s episode is packed with simple steps to help you take control of your blood sugar and lower your risk of diabetes and chronic disease.

On this Salad with a Side of Fries episode, host Jenn Trepeck tackles the hard truth: many people are already pre-diabetic and don’t even know it. From hidden insulin resistance to chronic inflammation, Jenn breaks down how the American diet and lifestyle are fueling a national health crisis. You'll learn how poor sleep, stress, a lack of fiber, and nutrient-depleted foods undermine your metabolic health—and what you can do today to take control and manage your risks.

IN THIS EPISODE:

(00:00) Why is the Standard American diet the recipe for pre-diabetes and diabetes, and what is insulin resistance
(04:18) Metabolic health connects to every system, and the ultra-processed food dilemma
(09:48) Why supplements are important
(14:30) Everyone is pre-diabetic, unless. Nutrition: protein, fiber, quality fat
(21:31) America’s fiber problem and the role of the microbiome
(26:55) Our society is sedentary
(30:35) The impact stress and loneliness can have on your health
(34:56) Are you sleep deprived
(37:30) Let’s talk about the environment and toxins
(42:07) If you don’t like it, don’t eat it and focus on prevention

KEY TAKEAWAYS:

Most people eating the Standard American Diet are already pre-diabetic due to high consumption of ultra-processed foods, even if their labs don't reflect it yet. Modern farming, soil depletion, and long-distance transport have stripped our food of nutrients, making quality sourcing and supplementation essential.
Staying ahead of metabolic disease means taking daily action—moving your body, managing stress, eating well, sleeping, and staying connected. Even a short walk after a meal can significantly reduce blood sugar spikes. Daily activity improves energy and focus, builds muscle, enhances insulin sensitivity, and monitors glucose levels.
Just because a drink is labeled “prebiotic” doesn’t mean it replaces real vegetables. Whole fruits and vegetables provide a variety of fibers that support gut health more effectively than most supplements or processed drinks. You can’t supplement your way out of poor nutrition. Supplements are only as good as their quality. Many synthetic options don’t break down or absorb adequately, making them useless. Food first, then smart supplementation.
Chronic stress triggers hormonal changes that lead to insulin resistance and fat storage. The damage builds over time because most people don’t recognize their stress. Managing stress is just as crucial as managing diet and exercise.

QUOTES:

(08:56) “Our food supply is ripening while in transit, not connected to the vine where nutrients come from.” - Jenn Trepeck

(18:54) “Variety is your friend. Eat the rainbow.” - Jenn Trepeck

(23:30) “I'm a big fan of supplements, but you cannot supplement your way out of poor nutrition. Food first, then mart supplementation.” - Jenn Trepeck

(39:36) “Next time you need to replace a mattress or a pillow. Let's make sure it's a material that isn't going to off-gas toxins.” - Jenn Trepeck

"It comes down to default vs design because the way our world is set-up around us, the default would easily be the recipe for pre-diabetes and diabetes. That's why we're here...unless you do this now." - Jenn Trepeck

RESOURCES:

Real People, Real Results: Shannon

Movember: Men's Health

Nutrition Nugget: Ultra-Processed Food

GMO, Organic, and Local, Oh My!

How to Cheat

8 Domains of Health

America's Fiber Problem

Q & A: Supplements

Tick…Tick…BOOM

Nutrition Nugget: Bloom Energy Drinks

Fri, 16 May 2025 07:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Bloom Sparkling Energy Drink. Ever wonder what's really inside those trendy, pastel-colored cans promising clean energy and focus without the jitters? Jenn peels back the marketing and takes a magnifying glass to the ingredients, revealing some surprising details that might make you rethink your go-to pick-me-up when you need an energy boost. Are the claims of natural energy and prebiotic benefits all they're cracked up to be, or is there more to the story than meets the eye or the taste buds? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nutrition Nugget: Celsius

The "Yes, And" in Healthcare (feat. Andrea Nakayama)

Wed, 14 May 2025 07:00:00 -0400

Our healthcare system treats us like it’s one size fits all, yet that’s not how true healing works, especially when it comes to chronic conditions. Today’s guest will help us understand how to fill the gap we experience with Western medicine, including the difference between signs vs. symptoms, and empowers our individualized healthcare.

On this episode of Salad with a Side of Fries, host Jenn Trepeck welcomes Functional Medicine Nutritionist and educator Andrea Nakayama to explore why chronic conditions require more than just a diagnosis and a prescription. They unpack Andrea’s “three roots, many branches” model, revealing how digestion, inflammation, and genetics lie at the heart of chronic illness—and how nurturing the "soil" around them can lead to true healing. From nutrition habits to the importance of bio-individuality, this conversation empowers you to become an informed partner in your health care.

IN THIS EPISODE:

(00:00) Intro: Our healthcare system is one size fits all
(05:08) Andrea shares her motivation for her journey into functional nutrition, and a discussion of Western medicine
(07:41) Should every person receive the same treatment for the same chronic condition
(11:45) How to choose a guide in the health equation
(16:40) Knowing the difference between your signs vs. symptoms
(21:59) Andrea walks us through the “three roots and many branches” model
(28:36) The roles digestion and inflammation play in our health
(33:37) Tiers to nutrition mastery. Tier one is our non-negotiables
(36:40) Don’t neglect your passion and purpose
(38:48) Andrea’s non-negotiable trifecta: Sleep, poop, and blood sugar

KEY TAKEAWAYS:

Chronic health conditions must be understood through a systems-based lens, not just symptom management. Every chronic issue has three core roots—genes, digestion, and inflammation. Healing begins by nurturing these “roots” and the surrounding “soil,” rather than chasing individual symptoms alone. Western medicine excels in acute care but often falls short in managing chronic conditions. Patients are frequently seen through the lens of their diagnosis rather than as whole individuals, resulting in treatments that overlook their unique health histories and personal needs.
One of the most powerful tools patients can use is specific, emotion-free communication based on personal health tracking. By clearly distinguishing between signs (measurable indicators like fever or rash) and symptoms (subjective experiences like fatigue or pain) and offering detailed timelines of when and how issues arise, patients empower providers to better understand and address their unique health needs.
Supporting foundational health can start with three simple, non-negotiable nutrition habits: include fat, fiber, and protein at every meal or snack to help stabilize blood sugar; eat the rainbow to boost fiber and phytonutrient intake while feeding your microbiome; and know your yes-no-maybe list to understand better how specific foods impact your body. Tracking what makes you feel great, what doesn’t, and what you’re unsure about builds awareness and equips you to have more productive, personalized conversations with your healthcare provider.

QUOTES:

(07:41) “The first two gaps I encountered were that people are treated like their diagnosis. So, when you are in the medical system, you are your endometriosis, your fibroids, your breast cancer, your PMS. You are your symptom. The other gap was that everybody with the same symptom or diagnosis was treated the same.” - Andrea Nakayama

(09:34) “A chronic condition means you're sick and you're not getting better. There's things going on for a long time, and our medical system isn't trained to address chronic conditions.” Andrea Nakayama

(25:32) “The three roots of any chronic condition are always our genes, digestion and inflammation. All three need to be tended to for the branches to express themselves more fully.” - Andrea Nakayama

(36:53) “We have an episode called the Longevity Equation, and one about Blue Zones and one of the big factors there that everybody seems to overlook is community and connection.” - Jenn Trepeck

RESOURCES:

Salad With a Side of Fries: The Longevity Equation

Nutrition Nugget: Genes and Epigenetics

Salad With a Side of Fries: Blue Zones: A Blueprint for Physical and Mental Health

Salad With a Side of Fries: The Down and Dirty

GUEST RESOURCES:

Andrea Nakayama - Website

Functional Nutrition Alliance - Website

Andrea Nakayama - Instagram

Functional Nutrition Alliance - YouTube

Andrea Nakayama - Pinterest

Andrea Nakayama, Functional Nutritionist & Educator

Andrea Nakayama - Functional Nutrition Alliance | LinkedIn

GUEST BIOGRAPHY:

Andrea is a Functional Medicine Nutritionist and educator who has led thousands of clients and teaches even more coaches and clinicians worldwide. Together, they are revolutionizing the ownership of their own and their clients’ health.

As the 15-Minute Matrix Podcast host and the founder and former CEO of Functional Nutrition Alliance, Andrea draws on systems biology, mental models, root-cause methodology, and therapeutic partnerships to offer long-awaited solutions for the rapidly growing chronic illness epidemic.

After losing her young husband to a brain tumor in 2002, she discovered a passion for using food as personalized medicine and is now regularly consulted as the nutrition expert for the toughest clinical cases in the practices of many world-renowned doctors. She trains nearly four thousand practitioners each year in her methodologies so that they can, too, become the last stop for their clients and patients and a trusted referral partner for doctors in their area.

Nutrition Nugget: Realsy Peanut Butter Dates

Fri, 09 May 2025 07:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Realsy Peanut Butter Dates—yes, a snack she spotted thanks to a friend’s airport find that quickly made its way onto her must-try list. With just three ingredients and a mission that screams “clean and convenient,” these little bites have sparked curiosity and maybe even skepticism. Are they healthy, or just another cleverly marketed treat? Jenn dives into the brand’s backstory, the nutrition label, and whether this snack is a wise choice or just sweet hype. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nutrition Nugget: Dates

Your Nails Are the Crystal Ball of Your Internal Health (feat. Dr. Dana Stern)

Wed, 07 May 2025 07:00:00 -0400

When’s the last time you really looked at your nails? Could they be revealing something more than just your latest manicure? What if they were giving you clues about your internal health?

This week on Salad with a Side of Fries, host Jenn Trepeck welcomes renowned dermatologist and nail health expert Dr. Dana Stern to uncover what your nails are trying to tell you. From decoding nail color and shape to the truth about nail polish, gel manicures, and whether nails need to "breathe"—this episode is packed with everything you need to know for healthy nails from the cuticle to the tip. Tune in to learn how your nails can serve as your body’s early warning system—and what you can do to care for them, inside and out.

IN THIS EPISODE:

(05:43) Dr. Dana explains some of the underlying health conditions indicated by your nails
(11:49) Breakthrough study on brittle nails
(15:36) Discussion about gel manicures, nail polishes, and UV exposure
(20:50) Do nails breathe, and cuticle care
(22:52) What does the cuticle tell us about our nails
(28:36) Giving your nails a break, and what about polish removers
(33:11) What products and supplements will promote nail health, and what about biotin
(42:44) Get a precision glass nail file for ultimate nail care

KEY TAKEAWAYS:

Nails can be indicators of underlying health conditions. Changes in the nails, such as unusual color or shape (like spoon-shaped nails indicating iron deficiency or white nails potentially signaling diabetes or heart issues), can be early signs of systemic diseases. Observing nail health can provide valuable clues for early diagnosis and intervention.
Many standard nail enhancements, like gels, acrylics, and dips, can damage the nail plate and surrounding skin. In particular, the removal process of soak-off gels has been scientifically proven to thin and weaken the nail plate, making it more prone to brittleness and breakage. Potential risks are associated with UV lamps used in gel manicures. Switch to a precision glass nail file for smoother, healthier nail edges and reduced breakage.
Nails don't breathe, but good blood flow is crucial for their health. Therefore, maintaining good peripheral circulation through cardiovascular activity or even hand massage is vital for healthy nail growth and preventing issues like brittleness and peeling, especially as we age and tend to have poorer circulation.
The cuticle is a vital protective barrier for the nail and should not be removed. It acts as a natural seal, protecting the nail matrix (the nail's growth center) from water, moisture, and pathogens. Disrupting the cuticle can lead to nail abnormalities like patches, surface irregularities, bumps, and even separation. Liquid cuticle removers essentially destroy the cuticle, just like cutting it.

QUOTES:

(08:46) “If I see a white situation in someone's nails, I get general labs. I'm taking a thorough history and trying to uncover it. Something has been missed or something is brewing.” - Dr. Dana Stern

(09:21) “We see this a lot with oral health too, that it's, you're seeing things before it manifests in the symptoms that everybody seems to be looking for.” - Jenn Trepeck

(10:51) “If you have spec, a single pigmented band, meaning that one of your nails has this brown streak, that's something you want to see a board-certified dermatologist for, to examine.” - Dr. Dana Stern

(18:47) “The take-home message is use protection because we know that UV radiation is definitively associated with skin cancer, UVA specifically in the case of the nail lights they use.” - Dr. Dana Stern

(42:24) “I think at some point, a greater commitment to supplementation, a greater commitment to the quality of protein choices is really helpful and important.” - Jenn Trepeck

(51:44) “The nails are the crystal ball to your internal health. So let's remove our polish for a minute or two or more. Take a look and choose quality nail care.” - Jenn Trepeck

RESOURCES:

Dr. Dana Nails - Instagram

GUEST RESOURCES:

Dr. Dana Nails - Website

Dr. Dana Nails - Facebook

Dr. Dana Nails - LinkedIn

Dr. Dana Nails - TikTok

GUEST BIOGRAPHY:

Dr. Dana Stern is the only board-certified dermatologist in the U.S. who devotes her entire practice to the diagnosis, treatment, and surgery of the nails. As one of the country's most trusted and respected nail specialists, patients worldwide, from celebrities to luminaries, come to see Dr. Dana at her bustling Fifth Avenue, New York City and Hamptons practices. After observing what her patients used on their nails, she determined that nail care products were formulated with harsh chemicals and not backed by science. She knew there needed to be a change, and that she was the person to do it. Drawing from almost two decades of nail expertise and her vast knowledge of product chemistry, she founded her eponymous nail care brand, Dr.

Dana’s mission is to revolutionize the at-home nail treatment industry and change how we care for our nails. She is the Nail Expert Choice for the media, and Vogue magazine called her the

“Go-to Dermatologist for nail disorders and cosmetic conditions relating to nail disease”. She is also a contributing editor for Nails Magazine, where she writes a column entitled “A Day in the Life of a Nail Doctor.” In addition to her impressive career, which includes a position as Assistant Clinical Professor of Dermatology at The Mount Sinai School of Medicine in New York City,

Dr. Dana is also a busy mom of three boys and a rescue Basset hound named Bo.

Nutrition Nugget: D.W.D.S

Fri, 02 May 2025 07:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about DWDS. What is that, you may ask. It stands for Drink Water, Do Squats. We all want to up level our health, right? Well, by DWDS, we can do just that. The standard guideline for water intake is eight 8 ounce glasses of water per day, but some experts recommend working your way up to half your body weight in ounces. Sounds simple, right? But for those of us who struggle with our daily water intake and finding time for more movement, Jenn has a simple way to change that. Tune in for this bite-sized bonus episode where Jenn breaks down how to incorporate DWDS into your day. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

The Three-Hundredth (feat. YOU)

Wed, 30 Apr 2025 07:00:00 -0400

What’s your favorite protein and fiber-packed snack? Don’t have one? Don’t worry, we’ve got you covered in the 300th episode of Salad with a Side of Fries!

If you’ve been here a while, you'll know that host Jenn Trepeck’s favorite "Jennism" is that ‘protein and fiber at every meal makes removing fat no big deal.’ Today, we’re celebrating episode 300 by packing this episode full of proven, verified, taste-tested snack and meal ideas from you, our amazing listeners. You called in to share your go-to combos of protein and fiber that are delicious and nourishing. Plus, Jenn is letting you in on a little secret—there’s a book in the works, and she will share even more about that later this summer! Let’s get into it—cheers to 300 episodes and counting!

IN THIS EPISODE:

(00:00) Welcome to the 300th episode of Salad With a Side of Fries
(02:11) Jenn reminds us of her Jennism, “Protein and Fiber at Every Meal Makes Removing Fat No Big Deal”
(04:52) Tori from Michigan shares her love for avocado toast with an egg
(05:06) Tanya from Atlanta snacks on Greek yogurt with fruit, walnuts and honey
(05:37) Stephanie introduces her roasted chickpea power bowl and how she customizes it to transform it into a balanced meal
(07:01) Norman uses organic hemp hearts in many ways
(07:59) Madelyn from Georgia loves an avocado chicken salad sandwich
(08:21) Lori from Manhattan is a fan of celery and carrot sticks with nut butter
(08:46) Kayla from Texas favors eggs with a side of avocado
(08:58) Judy from Michigan wants everyone to try her egg whites with parmesan cheese and veggies
(12:04) Kayla from Boston craves her sister's recipe of chickpeas, avocado, apple, carrots, cucumber, bell pepper, with a side of grilled chicken
(12:37) Jennifer from Long Island shreds roasted chicken and pairs it with sweet peppers and grapes
(12:56) Kristen from Connecticut shares her favorite breakfast meal, which equals 15 grams of fiber and 28 grams of protein
(13:59) From De in Colorado, we have eggs, a big salad dressed with a balsamic vinaigrette, topped with pumpkin seeds
(14:41) Debbie from Florida makes a snack or dessert from a Honeycrisp apple and almond butter
(15:17) Cindy from Indiana shares her unique way of making a protein packed dip for her veggies from cottage cheese
(17:00) Jenn invites listeners to call in with their recipes and shares her gratitude for each listener

KEY TAKEAWAYS:

Listeners celebrated the podcast's core principle—“protein and fiber at every meal makes removing fat no big deal”—by sharing their go-to combinations. The episode highlighted creative, easy, balanced, and satisfying meals that support stable blood sugar and long-term wellness, from avocado toast with egg to Greek yogurt with berries and nuts, to roasted chickpeas with veggies.
The episode underscored real-life wellness, not restriction. Healthy eating is accessible and sustainable. Nutrition doesn’t have to be extreme or complicated—it must be intentional and enjoyable.
Beyond food tips, this milestone episode was a thank-you to the loyal community built since 2019. Jenn Trepeck announced her upcoming book and encouraged ongoing engagement through the show’s membership program and merchandise. It’s not just about eating better—it’s about building a culture of empowerment, education, and fun around health.
To receive healthful, Jenn-approved recipes each week, become a member!

QUOTES:

(01:47) “Whether you are a newer listener or you've been here since the beginning in 2019, please know I am so grateful for you.” - Jenn Trepeck
(02:01) “I'm working on a book. It's been in the works for a long time and is finally happening. So, there is more to come this summer.” - Jenn Trepeck
(17:58) “We are all locking arms to change the state of healthcare.” - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Aloha Bars

Fri, 25 Apr 2025 07:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Aloha Bars—those plant-based protein bars you might’ve seen in your grocery aisle or spotted someone snacking on. Are they as healthy as they claim? Or is it all just clever marketing wrapped in organic labels and feel-good buzzwords? Tune in for this bite-sized bonus episode where Jenn breaks down the facts, digs into the ingredients, and gives her honest take. Have you ever actually read the label on your go-to snack bar? You might be surprised at what’s inside. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Chronic Conditions and Menopause (feat. Dr. Jessica Drummond)

Wed, 23 Apr 2025 07:00:00 -0400

Are you navigating perimenopause or menopause while also managing chronic health conditions? Or perhaps perimenopause has triggered an underlying, previously dormant issue? Traditional healthcare may not be enough to combat the symptoms, but do not fear! Today’s guest is here to teach us how your nervous system, immune system, and hormones can all work together to support healing and longevity.

This week, host Jenn Trepeck is joined by Dr. Jessica Drummond, Founder and CEO of The Integrative Women’s Health Institute. Together, they explore how seemingly “silent” chronic conditions like endometriosis, pelvic pain, autoimmune disorders or even long covid, can complicate menopause—and what you can do about it. Dr. Drummond shares her insights on calming the nervous system, building metabolic health through nutrient-dense habits, and using tools like heart rate variability (HRV) to guide recovery.

IN THIS EPISODE:

(00:00) The impact of menopause on silent chronic conditions
(05:44) Dr. Jessica Drummond reflects on her professional journey in the chronic condition space
(11:11) Common underlying chronic conditions affecting menopause
(16:08) Discussion of the silent underlying conditions that can manifest later in life
(25:43) Calming the nervous system to heal in a consistent way
(30:50) The importance of your metabolic health in the form of nutrient-dense food, strength training, walking, hydration and circadian rhythm
(32:09) Discussion of heart rate variability, recovery, and developing the art of sitting quietly
(41:36) The importance of working with a health coach to plan for the future of your health

KEY TAKEAWAYS:

Menopause and perimenopause symptoms can be overwhelming on their own. Still, when layered on top of chronic conditions like endometriosis, pelvic pain, autoimmune disorders, or post-viral syndromes (e.g., long COVID), it creates a compounded health challenge.
Traditional training often overlooks the role of nutrition, nervous system regulation, and lifestyle in healing. Chronic conditions—especially during perimenopause—require a personalized, holistic strategy.
Healing during menopause doesn’t require drastic changes—small, consistent steps matter most. Start where it feels easiest, like mindfulness, nutrition, or gentle movement. Recovery and nervous system regulation are just as important as action. Tools like heart rate variability (HRV) can help track progress, showing that true resilience comes from balancing effort with rest.
Integrating the nervous, immune, and hormone systems is the key to living a longer, more active, healthier life. When these systems are balanced and working together, they support overall well-being and longevity.

QUOTES:

(10:04) “In my traditional physical therapy training, nutrition was not emphasized as a healing tool. It was more like you needed adequate nutrients to perform certain physical activities, but we didn't think about it from an anti-inflammatory standpoint.” - Dr. Jessica Drummond
(13:59) “Research shows us that acute illnesses like infections trigger chronic diseases.” - Dr. Jessica Drummond
(22:36) “It's exposing these underlying things that have been lying dormant, that we just brushed aside or pushed through because they weren’t really standing in the way of us doing the things that we wanted to do.” - Jenn Trepeck
(40:19) “I think we make these plans expecting perfection, planning for this optimal, ideal day that never happens. So put these things in place so they happen even on the days where we don't feel a hundred percent, even on the days where nothing goes as planned.” - Jenn Trepeck

RESOURCES:

Use Your Heart Rate Monitor to Improve Your Health

GUEST RESOURCES:

The Integrative Women's Health Institute

Integrative Women's Health - Podcast

Integrative Women's Health - PubMed

Innovative Approaches to Chronic Pain with The Anodunos Method Team

GUEST BIOGRAPHY:

Dr. Jessica Drummond, DCN, CNS, PT, NBC-HWC, is a leading expert in women's health and the Founder and CEO of The Integrative Women’s Health Institute. With 25 years of clinical experience, in her MenoChronic Program, she specializes in supporting women ages 35-55 through the perimenopause and menopause transitions who struggle with underlying chronic conditions such as pelvic pain, endometriosis, post-viral syndromes (such as long covid), and autoimmune issues, using health coaching, integrative, and functional medicine. She is a licensed clinical nutritionist, physical therapist, and board-certified Women’s Health Coach. Dr. Drummond is the best-selling author of Outsmart Endometriosis and Clinician to Coach: Secrets to Building Your Successful Health Coach Practice, offering practical strategies for health and wellness practitioners.

Nutrition Nugget: CRP

Fri, 18 Apr 2025 07:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about CRP (C-Reactive Protein), a fascinating blood test that could be key to understanding your body's hidden inflammation. Did you know your CRP levels might reveal more than your heart health? How could this test impact your long-term wellness? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:
Want to Jump Into Round 2 of the Healthy Vibe Tribe? Start HERE: https://bit.ly/gotrimprofile

The Ultimate Biohack

Real People, Real Results: Shannon

Wed, 16 Apr 2025 07:00:00 -0400

Are you tired of starting over every Monday? Wondering how to build lasting healthy habits that stick—even when life gets chaotic? Then this episode is for you.

This week on Salad with a Side of Fries, host Jenn Trepeck dives into the transformative journey of the Healthy Vibe Tribe and how 12 weeks of shared goals, weekly check-ins, and community support led to lasting change. Healthy Vibe Tribe member, Shannon, joins Jenn to share how she went from chasing the number on the scale to tuning into how she felt—physically, emotionally, and mentally. They talk about staying on track through travel, social events, and everyday chaos, proving that progress—not perfection—is what matters. Tune in to hear how consistency, community, and a shift in mindset can help you transform from the inside out.

IN THIS EPISODE:

(04:20) The creation of the Healthy Vibe Tribe
(10:44) Discussion of the commitment level as a Healthy Vibe Tribe member
(13:18) Noticing the transformation in healthy habits over 12 weeks
(27:20) The Healthy Vibe Tribe principles made all the difference while traveling
(33:37) Making the choice about drinking an alcoholic beverage
(37:33) Going forward with the learnings from the Healthy Vibe Tribe
(44:38) Tips on making life and health changes on your weight loss journey

KEY TAKEAWAYS:

Weekly check-ins and shared goals fostered accountability and motivation, especially during busy times. Instead of fixating on the scale, shift your focus to how you feel—physically and emotionally. While tracking numbers offers helpful structure, lasting results come from staying present, consistent, and committed to progress over perfection.
Being part of a supportive community and intentionally planning will help you maintain healthier habits during challenging times like vacations and conferences. Scheduling check-ins, packing snacks, and prioritizing wellness, can help you avoid the typical wellness pitfalls of travel.
Transformation takes root when healthy decisions become second nature. This shift fosters a sense of empowerment and often inspires those nearby, creating a ripple effect that encourages collective growth. Consistent choices, made with intention, serve as a quiet but powerful example of what’s possible when wellness becomes a way of life.

QUOTES:

(07:40) “Am I an example or a warning? You get to a point where you have to decide that time is important, and I don't want the quality of the subsequent decades of my life to be different because I kept saying, ‘Next Monday is gonna be the time.’” - Shannon: Healthy Vibe Tribe Member

(21:31) “There's something really powerful about the words we use, not just in terms of lost weight, which many of you listeners know, is like nails on a chalkboard to me. We remove it, we release it.” - Jenn Trepeck

(32:22) “But the point is that perfection is not required, and bringing the exercise clothes is still progress over where we've been before.” - Jenn Trepeck

(35:04) “When we start to make quality choices, it inherently invites other people around us to do it too, in a way that's not pushy. Our consistency in healthier choices allows the people around us to adapt.” - Jenn Trepeck

(40:19) “Accountability, even if it looks a little bit different, is keeping the things in place that we know helped us get here.” - Jenn Trepeck

RESOURCES:

Want to Jump Into Round 2 of the Healthy Vibe Tribe? Start HERE: https://bit.ly/gotrimprofile

Plan, Party, Prosper: A Game Plan for the Season and New Year

Nutrition Nugget: Methylene Blue

Fri, 11 Apr 2025 07:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about methylene blue—yes, that bright blue liquid you’ve seen turning water (and lips!) a shocking shade of blue. But beyond its eye-catching color, could this synthetic compound hold the key to boosting brain function, fighting aging, and enhancing physical performance? Some biohackers swear by it, while others urge caution. So, what exactly is methylene blue, and is it the next big thing in wellness—or just another fleeting trend? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nutrition Nugget: Red Light Therapy

Is Mold the Root Cause of Your Symptoms? (feat. Jenn Malecha)

Wed, 09 Apr 2025 07:00:00 -0400

Are you feeling off but can’t pinpoint the cause of your frustrating symptoms? Have you considered that mold could be the culprit? Today’s guest shares insights into the symptoms of hidden mold exposure and mold remediation to heal and improve your overall health.

This week on Salad with a Side of Fries, Jenn Trepeck welcomes functional health coach Jenn Malecha to share her personal journey with hidden mold exposure and the profound impact it had on her health. Jenn M. opens up about her skin cancer diagnosis, unexplained symptoms, and the shocking discovery of black mold in her home office. Together, they uncover why mold often goes undetected, the dangers of mycotoxins, and how symptoms like brain fog, vertigo, and digestive issues can easily be misdiagnosed. From mold sabbaticals and testing methods like VCS and urine analysis to the importance of professional remediation, this episode is packed with crucial insights. Plus, Jenn M. shares her toxic checklist to help you identify hidden hazards in your environment. Don’t miss this eye-opening conversation—your health might depend on it!

IN THIS EPISODE:

(04:56) Jenn M. shares her professional background and discusses her skin cancer diagnosis
(07:33) Jenn M. experienced health problems, leading her to discover black mold in her home
(15:17) Why mold exposure can often be overlooked and what about mycotoxins
(22:06) Symptoms associated with mold exposure in your home and taking a mold sabbatical
(27:46) Visual contrast screening (VCS) and urine testing
(33:03) Get a professional to do mold remediation
(39:16) Jenn M.’s toxic checklist available to members and EMF radiation

KEY TAKEAWAYS:

While not all mold is dangerous, certain types release toxic compounds called mycotoxins, which can cause significant health problems. These toxins often go unnoticed in homes, especially in water-damaged buildings.
The symptoms of mold exposure, such as ear ringing, vertigo, teeth grinding, brain fog, and digestive problems, often resemble those of other conditions. This can lead to a misdiagnosis, as traditional medicine treats symptoms individually rather than considering an underlying cause like mold or mycotoxins.
If you suspect mold exposure, go on a "mold sabbatical" by leaving your home for a few days, ideally staying in nature. If symptoms improve outside your usual environment, this could indicate a mold issue in your home.
Visual contrast screening (VCS) and urine tests can help detect mold exposure, but they are not foolproof. Proper mold remediation should include sealing off affected areas, using air scrubbers, and treating mold with appropriate solutions (not bleach). Additionally, diet and detox protocols should be personalized to support recovery.

QUOTES:

(13:18) “That innocent mildew in the shower, you think nothing of it, but it could be a sign of moisture accumulation in your home. That mildew can further burden the body if you're already dealing with a moldy situation.” - Jenn Malecha

(19:45) “The body will encapsulate toxins and mold in the fat, and we start putting on weight that we can't lose because it's the body's protective mechanism. So it's brilliant, it's frustrating, but it's a brilliant mechanism.” - Jenn Malecha

(21:14) “The confusing piece is that the symptoms connected to mold or mycotoxins look like symptoms of many other things. And so as our western medicine system does, we address all of those symptoms individually rather than saying, well, what else could be going on here?” - Jenn Trepeck

(36:06) “I want everybody to hear it, but it bears emphasis that we remove these foods for a while to support healing. That allows us to add those foods back in eventually.” - Jenn Trepeck

(43:34) “Take the steps that we're willing and able to take when we're willing and able to take them versus feeling like you have to do everything all at once and then are totally overwhelmed.” - Jenn Trepeck

RESOURCES:

What Your Thyroid Says About the Rest of Your Health (feat. Reed Davis)

Metabolic Health is Overall Health (feat. Dr. Casey Means)

GUEST RESOURCES:

Jenn Malecha - Instagram

Wholistic Health Boss - Facebook

Wholistic Health Boss - YouTube

GUEST BIOGRAPHY:

Jenn Malecha supports busy, health-mind professionals in taking back control of their health by giving them access to the proper lab tests and resources to find the missing pieces of their health puzzle, fix what is wrong, and get back to feeling like themselves again.

Using over a decade of personal training experience, training in Functional Diagnostic Nutrition®, Transformational Coaching, and a B.S. in Kinesiology, she creates personalized health-rebuilding programs for clients that are realistic and sustainable for long-lasting results and that empowers clients to be the boss of their health.

If you’re ready to look at the “big picture” of your health (not just one disconnected piece at a time), to embrace healthy as a way of being, and to stop settling for anything less than you deserve when it comes to your health and happiness then Jenn is exactly who you’ve been looking for!

Nutrition Nugget: Blue Mind Theory

Fri, 04 Apr 2025 07:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the fascinating Blue Mind Theory—the idea that being in, on, or near water can profoundly impact your mental and physical well-being. But what is it about water that calms the mind, sparks creativity, and even lowers stress hormones? Could something as simple as taking a shower or listening to the sound of waves really influence your brain? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Blue Mind - Book

Let's Uncomplicate Wellness

Wed, 02 Apr 2025 07:00:00 -0400

Does your health plan stress you out more than it helps you? If navigating wellness feels overwhelming, you’re not alone. Luckily, wellness doesn’t have to be complicated. In this episode, Jenn shows us how.

On this episode of Salad with a Side of Fries, host Jenn Trepeck is here to help you uncomplicate your health journey. From focusing on what works for your body to tuning out the endless noise of health content online, Jenn breaks down the essentials—clean eating, movement, sleep, stress management, including the power of social connection, and the role of supplements. Learn why consistency matters more than perfection, how to listen to your body's signals, and why sleep might be the ultimate biohack. It’s time to simplify, take control, and make wellness work for you—without the stress!

IN THIS EPISODE:

(02:44) Don’t allow your health plan to stress you; focus on what works for your body and your life
(06:19) Limit how many content creators you follow and the truth about protein and fiber
(10:31) Clean, lean protein, veggies and fruit, and eating at certain times of the day
(15:27) Fasting, the difference between unprocessed and processed foods, and movement
(23:40) Listen to your body, stress, sleep and supplements
(31:15) Social connection and community are key for longevity
(33:08) Sleep is the ultimate biohack for a healthy body
(37:02) The quality of a supplement matters

KEY TAKEAWAYS:

If your health plan feels overwhelming, it might do more harm than good. Simplify your wellness by focusing on what works for you and limiting the experts you follow to avoid confusion and decision fatigue.
Our bodies are wired to respond to stress as a survival mechanism, but modern-day stressors—like emails and phone notifications—trigger the same physiological response as life-threatening situations. This prolonged fight-or-flight state shuts down essential functions like digestion, immune response, and detoxification, contributing to long-term health issues.
Simple actions like deep breathing before meals, movement, quality nutrition, fresh air, and social connection can help regulate stress and improve overall well-being. Prioritizing sleep and establishing consistent routines further support mental and physical health.
Supplements can be a powerful tool to add on, but they cannot take the place of other healthy lifestyle choices.

QUOTES:

(07:48) “No expert knows your body better than you do. We teach ourselves not to listen to our bodies, we outsource all of that to the rules, and we follow the rules and ignore the signs and communication coming from our bodies.” Jenn Trepeck

(11:45) “The difference between a meal and a snack is how much we have at a time and how long till we might need to eat again.” Jenn Trepeck

(21:33) “We've heard sitting is the new smoking. Right? The thing we're doing that we don't realize is slowly killing us because sitting all day is not human.” Jenn Trepeck

(27:34) “The physiological response designed to save our lives now contributes to our demise.” Jenn Trepeck

(42:54) “Anything we're doing for one part of the body supports everything in the body.” Jenn Trepeck

RESOURCES:

Top Five Tips for Digesting Nutrition News

Nutrition Nugget: 30-30-30

The Ultimate Biohack

Sleep On It

60 Second Health Quiz

Nutrition Nugget: Sola Carb Bread

Fri, 28 Mar 2025 07:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Sola Carb Bread and whether it truly lives up to the hype. With Gary (one of Jenn’s client’s) once again stepping in as our official taste tester, we take a closer look at the marketing claims, nutrition labels, and ingredient lists to see if this low-carb bread is worth adding to your pantry—or if it’s just another overly processed option wrapped in a healthy halo. Could too much fiber in Sola Carb Bread lead to unexpected digestive surprises? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

“Healthier” Food Swaps - Worth it or Hard Pass

Next Level Health with Molecular Hydrogen (feat. Greg the Hydrogen Man)

Wed, 26 Mar 2025 07:00:00 -0400

What if a simple molecule could revolutionize health and longevity?

n this Salad with a Side of Fries episode, Jenn Trepeck welcomes Greg the Hydrogen Man, a molecular hydrogen therapy specialist, researcher, and the voice behind the popular YouTube channel Uprising 144k. Greg shares his journey of overcoming severe health challenges through molecular hydrogen and how this powerful antioxidant can optimize cellular health, reduce oxidative stress, and support overall well-being. From uncovering groundbreaking research in Japan to witnessing his father’s recovery from arthritis, Greg dives deep into the science and potential of hydrogen therapy. He also sheds light on common misconceptions, warning about low-quality hydrogen products that may do more harm than good.

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE:

(05:13) Greg shares his healing journey using molecular hydrogen
(14:10) How Japan has integrated hydrogen therapy into medical practice
(18:55) Greg shares his father's story of recovery from arthritis
(27:00) Greg talks about the continuing research of molecular hydrogen
(34:57) How does hydrogen create these positive results in cellular health
(42:52) Quality is key

KEY TAKEAWAYS:

Greg shares his journey of overcoming severe health challenges by incorporating molecular hydrogen into his routine. He warns about misleading hydrogen products, particularly hydrogen tablets, which may contain harmful compounds and alter water’s pH in undesirable ways.
Despite promising results and increasing research, molecular hydrogen therapy remains relatively unknown in mainstream healthcare. Greg noted that Japan has integrated hydrogen therapy into medical practice, while in the U.S., financial interests and misinformation may be slowing its adoption.
Hydrogen is significantly smaller than other antioxidants, allowing it to reach deep into the mitochondria and every part of the body where other antioxidants cannot. This makes it particularly effective in combating oxidative stress linked to inflammation and various diseases.

QUOTES:

(11:08) “It's important to use hydrogen properly because it needs to be safe, but you want it to be effective. So we want it to work.” Greg the Hydrogen Man

(21:41) “We don't realize the value of our health until it's jeopardized. Right? And then we realize how little these other things matter.” Jenn Trepeck

(36:27) “They put hydrogen there because they had already seen that it was having a positive effect on all these medical conditions.” Greg the Hydrogen Man

(37:26) “Inflammation is essentially the source of all sickness, illness, disease. It is oxidative stress, like the rusting of our insides.” Jenn Trepeck

(40:04) “Hydrogen is the most abundant element.” Jenn Trepeck

(48:51) “When we can increase the nutrient density and the way nutrients reach the different body parts, there's so much possibility.” Jenn Trepeck

RESOURCES:

Become a Member to Receive 10% Discount off H2 Tabs

Biostack Over Biohack

What’s Your Biological Age

GUEST RESOURCES:

Uprising144K Hydrogen Man - Podcast

Greg Hman - Instagram

Holy Hydrogen Machine - Website

My Pure Water - Carbon Distiller - Website

GUEST BIOGRAPHY:

Greg the Hydrogen Man is a molecular hydrogen therapy specialist, researcher, and host of the popular YouTube channel Uprising144K. Struggling to find answers and overcome extreme depression due to his compromised immune system, tumors, autoimmune issues, gut problems, arthritis, wheelchair-bound immobility, and a severe heart condition, he began his journey to heal himself and discover hydrogen along the way. Studying the complex compound for four years, he implemented it into his health regimen and reversed his health challenges. Greg discusses the endless health benefits of hydrogen, how it helps protect against EMF radiation, topical application for skin problems, tumors, hormone support, COVID-19 and marketing tricks to watch out for when shopping for generators.

Nutrition Nugget: Black Rice

Fri, 21 Mar 2025 07:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about a grain once reserved exclusively for royalty—black rice, also known as forbidden rice. Packed with protein, fiber, and powerful antioxidants, this vibrant grain rivals blueberries' health benefits and boasts a lower glycemic index than brown rice. But what makes it so special? And how can you easily incorporate it into your meals to maximize its nutritional punch? Stay tuned to discover how black rice could be a game-changer for your diet! Have you ever tried black rice, and if so, what’s your favorite way to enjoy it? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nutrition Nugget - Cool Your Rice

Nutrition Nugget: Non Alcoholic Fatty Liver Disease

Your Pain is NOT because You're Old (feat. Dr. Amy Novotny)

Wed, 19 Mar 2025 07:00:00 -0400

Do you suffer from age-related aches and pains that traditional stretching or medications won’t relieve? Are you doing all the sports recovery things and still feel pain? It’s possible that the cause isn’t actually aging, but because your body is in a state of fight-or-flight. Tune into this episode and discover how simple posture adjustments and diaphragmatic breathing can transform your physical performance and well-being.

In this episode of Salad with a Side of Fries, host Jenn Trepeck welcomes Dr. Amy Novotny, founder of the PABR® Institute. Together they explore a naturalistic approach to pain relief, stress reduction, and overall wellness. Dr. Novotny shares her groundbreaking work on how altering your breathing mechanics and ribcage positioning can shift the body from a fight-or-flight state to a state of rest and relaxation, helping to reduce muscle tension and improve physical performance. By addressing the autonomic nervous system this approach can relieve digestive issues, and decrease the impact of chronic stress, and this episode offers insightful strategies for relieving pain, improving sleep, and even overcoming trauma-related physiological responses—all without the need for traditional stretching or medications.

IN THIS EPISODE:

(05:27) Amy shares her professional journey
(09:47) The three main components of the autonomic nervous system. Amy explains the results of a patient changing their breathing mechanics
(15:15) Amy explains muscle contraction and why it’s worse with age and gives an example of how to relax the breastbone
(26:47) What should you notice about back muscle tension
(29:11) Belly breathing versus diaphragmatic breathing and how chewing and swallowing impacts your TMJ joint

KEY TAKEAWAYS:

Dr. Amy Novotny discovered that altering her ribcage position and breathing mechanics allowed her to shift from a fight-or-flight state (sympathetic) to a state of rest-and-relaxation (parasympathetic), significantly reducing muscle tension and enhancing her physical performance without traditional stretching or rehabilitation techniques.
Dr. Novotny's work highlights how chronic stress and muscle tension, especially in the abdominal region, can contribute to digestive issues. People can naturally relieve physical tension, improve digestion, and even overcome trauma-related physiological responses by addressing posture and breathing mechanics.
Unlike voluntary muscle contractions (e.g., lifting an object), emotional stress triggers involuntary muscle contractions that can persist unnoticed. Over time, this accumulated tension can lead to chronic pain, which is often mistaken for age-related discomfort.

QUOTES:

(06:11) “I realized if I changed my breathing mechanics, very different than breath work, but if I changed my mechanics of how I held my rib cage and how that affected my diaphragm, I could run eight miles in 55 minutes, get off the treadmill and not have to stretch.” Dr. Amy Novotny
(20:45) “You must physically train your body to get in the correct position again.” Dr. Amy Novotny
(28:51) “There are specific techniques that can help us hone that interoception.” Jenn Trepeck
(33:52) “Diarrhea, constipation, all those types of things as we know, are also connected to trauma." Jenn Trepeck.
(34:45) “I'm a big fan of playing with it. See what happens. Because what do we have to lose?” Jenn Trepeck

RESOURCES:

Reawaken Your Health Podcast - Guest: Jenn Trepeck

GUESTS RESOURCES:

Dr. Amy Novotny - Facebook

Dr. Amy Novotny - LinkedIn

Dr. Amy Novotny - Instagram

Dr. Amy Novotny - Twitter

PABR Institute - Website

Dr. Amy Novotny - YouTube

GUEST BIOGRAPHY:

Dr. Amy Novotny founded the PABR® Institute with the mission to provide pain, stress and anxiety relief to those who seek a naturalistic form of treatment when other treatment methods have fallen short. Her unique approach comes from her experience treating in various settings and with a wide range of patient populations over the past 16 years. Her background in orthopedics, sports, geriatrics, balance disorders, nerve injuries, and most recently, chronic pain; and influences from coursework at the Postural Restoration Institute gave her the foundation to develop this treatment method to address a wide variety of painful and restrictive conditions. Her methods have helped countless people reduce and eliminate pain, stress, anxiety, orthopedic surgeries, sleep issues and the need for medications. She co-authored two Amazon #1 Best-Selling books, Don’t Quit: Stories of Persistence, Courage and Faith and Success Habits of Super Achievers, sharing her journey on developing the PABR® Method. She co-authored Wall Street Journal Best Seller, From WTF to OMG, With a Little LOL: Unpacking Entrepreneurs' Hidden Lessons. Her ability to speak French and Spanish has allowed her to communicate with and help various clients worldwide, including France, Mexico, Central America and South America. She has a variety of interests including running 40+ marathons, running 10 ultra marathons (including two 100 milers), completing an Ironman triathlon, photographing wildlife and landscapes all over the world that has led to several of her images being chosen as Photos of the Day, most notably National Geographic Your Shot World Top Photo of the Day. Visit her photography portfolio at www.amysimpressions.com!

Nutrition Nugget: Red Light Therapy

Fri, 14 Mar 2025 07:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about red light therapy. Ever wondered what all the hype around red light therapy is about? Is it as magical as some claim? From facials to full-body treatments, red light therapy has been making waves—but what’s the science behind it? Could it help with skin rejuvenation, hair growth, or mood regulation? And how often do you need to use it to see results? Tune in as Jenn breaks down what red light therapy can do, how it works, and the benefits it may bring! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Jenn’s GLP-1 Support Supplements

More on GLP-1 Meds & How to Increase GLP-1 Naturally

Wed, 12 Mar 2025 07:00:00 -0400

It seems like almost everyone is taking GLP-1 medications these days to lose weight. Now a couple years after they’ve been used for this purpose, what do we know? How do we interpret all the headlines about them? Despite how the news makes it sound and what your doctor may have told you, you have options! Tune in to understand more about GLP-1 medications, what Jenn does as a health coach for her clients who are taking them, and how you can naturally support your own GLP-1, empowering you with knowledge and control over your health.

Welcome to Salad with a Side of Fries! In today’s episode, Jenn dives into the impact of GLP-1 medications on metabolic health. She begins by explaining what GLP-1 is and addresses some of the controversy surrounding celebrities who don’t admit to using it for their weight loss. Jenn also uncovers how the secondary benefits of GLP-1 often mislead the public and explores its short term side effects and potential long lasting impacts. She discusses the concept of fat cells having memory, what people can do to support true metabolic health while taking these meds, and shares practical tips for naturally supporting your body’s own GLP-1 for long term metabolic health.

IN THIS EPISODE:

(00:00) Jenn talks about GLP-1 meds, metabolic health and weight loss

(05:07) Defining GLP-1 and how it works in the body

(12:05) How the public is misled by the secondary benefits of taking the medication and discussion of side effects

(21:08) Being cautious and a discussion of the gut brain connection and malnutrition

(26:50) Fat cells have memory, BMI as a metric, and an example of how the Healthy Vibe Tribe brought down blood sugar 70 points for a client

(35:10) How to naturally support your GLP-1 and metabolic health

(43:53) What about insulin

KEY TAKEAWAYS:

GLP-1 medications are more openly discussed with more people openly admitting they’re taking them. This shift contrasts with the early days when celebrities falsely claimed weight loss was solely due to light exercise, misleading the public and creating unrealistic expectations for weight loss.
Jenn criticizes the Super Bowl ad from Hers, which she believes "weaponized diet culture" to promote its version of a GLP-1 medication. She expresses frustration with how marketing continues to exploit societal insecurities around weight, comparing it to the more positive and empowering approaches taken by brands like Dove.
While GLP-1 medications can be life-transforming in the short term—reducing weight and alleviating joint pain—there are concerns about their long-term impact. Issues like bone density loss, muscle deterioration, and potential joint problems down the line should be considered. This highlights the importance of being proactive and responsible for your long-term health
While taking the medications may seem like the “easy button,” there are other considerations to ensure true health, like the nutrition you provide your body when you do eat and the role supplementation can play.
There are nutrition and supplementation choices that can support the body’s own GLP-1 production.

QUOTES:

(04:55) “GLP stands for Glucagon Like Peptide. Glucagon Like Peptide 1 comes from the large bowel, or the colon. It stimulates insulin secretion, suppresses glucagon, supporting blood sugar regulation.” Jenn Trepeck

(17:21) “Protein and fiber at every meal makes removing fat, no big deal.” Jenn Trepeck

(34:54) “Sometimes while we think this is the easy button, it requires an even more significant commitment to protein, fiber, quality fat, strength training, and a multivitamin to get your micronutrients.” Jenn Trepeck.

(40:23) “When we start to understand low glycemic impact nutrition, we're focusing on nutrient dense foods and less processed foods.” Jenn Trepeck

(42:35) “ Exercise, sleep, water, food. Those are your responsibilities. ” Jenn Trepeck

RESOURCES:

Nutrition Nugget: Ozempic

Your Fat Cells Have Memory, A New Study Finds (feat. Ferdinand von Meyenn)

BMI Is BS

Nutrition Nugget: Butter

The Ultimate Biohack

Top 5 Tips for Digesting Nutrition News

Nutrition Nugget: Microwave Mentality

Fri, 07 Mar 2025 08:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the microwave mindset—our collective obsession with speed, convenience, and instant gratification. But what if our need for quick fixes is actually working against us, especially regarding our health, habits, and personal growth? Could slowing down be the real key to lasting success? Before you hit fast forward, take a moment to consider: where in your life are you opting for the shortcut, and is it really serving you in the long run? Tune in to find out more! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Your Fat Cells Have Memory, A New Study Finds (feat. Ferdinand von Meyenn)

Wed, 05 Mar 2025 08:00:00 -0400

Do you struggle to lose weight and keep it off? It turns out, fat cells actually have a memory that can keep weight off after rapid weight loss!

In this episode of Salad with a Side of Fries, Jenn Trepeck sits down with Professor Dr. Ferdinand von Meyenn, assistant professor at the Institute of Food, Nutrition, and Health at ETH Zurich, to explore his study with the intriguing finding that fat cells encode a memory which influences the ability to maintain weight loss and therefore impacts metabolic health. They delve into his groundbreaking research on bariatric patients and mice, uncovering how fat cells retain memory and can continue to impact the body long after weight loss. Dr. von Meyenn breaks down the role of epigenetics, why GLP-1 medications don’t provide long-term effects, and the importance of proper nutrition and lifestyle when losing weight and keeping it off. They also discuss the hip-to-waist ratio versus BMI and why prevention is the most powerful tool for long-term well-being.

IN THIS EPISODE:

(05:27) Ferdinand’s research on fat cell memory and metabolic health

(09:21) Research findings on bariatric patients and experiments on mice

(17:28) Ferdinand defines epigenetics and GLP’s don’t give long-lasting effects

(26:06) Losing weight too quickly and the set point concept

(35:00) Weight loss is good, but proper nutrition is critical and discussion of adiponectin

(38:27) Excess energy and body fat, the hip to waist ratio, and being overweight, and the long-term consequences

KEY TAKEAWAYS:

Even after significant weight loss, an individuals' fat cells retain molecular changes (altered RNA and epigenetic markers) associated with their previous obese state. These long-lasting molecular markers in the fat cells predispose the body to regain weight as it responds more readily to an obesogenic environment.
Weight loss significantly improves health, whether in humans or mice. However, fat cells have a form of memory, meaning that even after weight loss, some molecular changes persist. While these changes do not necessarily drive disease, they highlight the importance of sustained weight management strategies.
Rapid weight loss, especially with methods like GLP-1 medications, can lead to muscle loss, negatively impacting metabolism and overall health. Since muscles play a key role in energy expenditure and physical stability (especially with aging), preserving muscle mass during weight loss is crucial for long-term success and well-being.

QUOTES:

(06:59) “Many times people get bariatric surgery, and despite that being a very significant intervention that restricts how much food you take in, people lose weight for a while, and yet some recover some of that body weight.” Ferdinand von Meyenn

(13:46) “The cell predisposes these people to regain weight because their cells are signaling for the obesogenic environment that they became used to.” Jenn Trepeck

(24:53) “I think this is connected to the set point idea that people have heard of how we go about ‘losing the weight’. That might play into this too.” Jenn Trepeck.

(26:08) “If weight loss is too quick, it is also loss of protein mass, basically of muscle mass and that is really problematic.” Ferdinand von Meyenn

(32:43) “If we build lean muscle mass over time, removing fat over time, giving the body time to adapt to this metabolically healthier environment, there's the possibility of easier maintenance.” Jenn Trepeck

RESOURCES:

Nutrition Nugget: Minnesota Starvation Experiment

GUEST RESOURCES

Laboratory of Nutrition and Metabolic Epigenetics - Website

vonMeyenn BlueSky - Social Media

vonMeyenn Lab BlueSky - Social Media

Meyenn lab - X

Ferdinand - X

Ferdinand von Meyenn - LinkedIn

GUEST BIOGRAPHY:

Ferdinand von Meyenn has been Assistant Professor of the Institute of Food Nutrition and Health at the ETH Zurich since January 2019.

Ferdinand studied Biochemistry at the TU Müchnen, Germany, before moving to ETH Zürich for his PhD to study metabolism and type-2 diabetes. After graduating, he joined Prof Wolf Reik at the Babraham Institute in Cambridge, UK, investigating epigenetic mechanisms during development and ageing. In 2017 he joined King’s College London as a Group leader and Research Fellow. Then, in 2019, he moved to ETH Zurich, where he was appointed Assistant Professor of Nutrition and Metabolic Epigenetics. His research focuses on the relationship between nutrition, metabolism and the epigenome, aiming to contribute to developing novel strategies to combat obesity and metabolic disease.

Nutrition Nugget: Camel Milk

Fri, 28 Feb 2025 08:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about something you probably don’t have in your fridge—camel milk! You might be wondering, why camel milk? Well, it turns out this ancient superfood has some surprising health benefits that could shake up the way you think about dairy. From gut health to blood sugar balance, this unique milk is making waves in the wellness world. Could this be the next big dairy alternative? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Stop Battling Your Body and Be-Friend It (feat. Marla Mervis-Hartmann)

Wed, 26 Feb 2025 08:00:00 -0400

Is your relationship with food or your body complicated? Do you struggle with body confidence and self-love? You might be surprised about how many aspects of life are impacted by your body image. Wondering if you can truly love your body? Spoiler alert: you can!

In this Salad with a Side of Fries episode, Marla Mervis-Hartmann, a dynamic speaker, bestselling author, and coach specializing in body confidence, self-love, and intuitive eating joins the show. Together, Marla and Jenn dive deep into healing a challenged relationship with your body, breaking free from diet culture and disordered eating, and embracing true self-acceptance. Marla shares powerful insights on shifting away from food restriction and guilt, learning to trust your body, and fostering a sustainable, positive mindset around food and body image.

IN THIS EPISODE:

[3:40] Marla reveals how she began her focus on healing her body image
[10:07] How negative body image can show up in our lives
[19:20] Listening to your body and befriending yourself
[25:52] Choosing the road of self-compassion and acceptance
[30:48] Reframing your perception of your body image

KEY TAKEAWAYS:

People believe reaching a certain weight or body shape will bring them happiness and confidence, but true healing comes from addressing deeper emotional and psychological factors, not just physical appearance. How we feel about our bodies can impact our relationships, work, self-worth, and ability to be present. It can lead to comparison, avoidance of opportunities, and even withholding joy from ourselves.
Recognizing and challenging diet culture, societal pressures, and past traumas is crucial for improving body image. Developing self-compassion, addressing underlying emotional wounds, and reframing our relationship with food and our bodies are key steps to healing.
Finding a balanced, self-compassionate approach to body acceptance and eating is essential. Instead of rigid dieting allow for self-acceptance, mindful choices, and kindness toward oneself—much like a best friend offering support.

QUOTES:

[6:10] “I needed deep help with this. So that's what took me on this journey of recovery, of healing my relationship with my body and my food.” Marla Mervis-Hartmann

[9:44] “We can be so mean to ourselves, the things that we say in our head compared to what we would never say out loud to someone else, but we say them to ourselves.” Jenn Trepeck

[25:09] “If you're hearing this right now, that moment when something shows up and maybe it's not even around your food and your body, perhaps it's about something completely different, that you just have this seed of wisdom that says, ‘Let's be kind to me here’.” Marla Mervis-Hartmann

[29:21] “I would try to walk beside someone in a window to see our reflection, because I was like ‘She's thin, am I as thin as her?’, and then I would compare myself.” Marla Mervis-Hartmann

[32:48] “And now, what can I do for myself? Even if we ask it instead of what we would say to a friend, and now ‘what can I do for you?’ say, ‘what can I do for me?’ I love that question.” Jenn Trepeck

[36:26] “We're having this conversation and we say ‘their body is okay for them, but their body would not be OK for me’. That disconnect, then, ask the following question: ‘Why is it okay for them and not for you? What's the other thing they have that makes it alright that I don't have that makes it not OK?’” Jenn Trepeck

RESOURCES:

Love Your Body Love Yourself - Book

GUEST RESOURCES:

Breaking the Cycle - Free Gift

Love Your Body Love Yourself - Website

TEDx Talk: The Secret Ingredient to Feeling Good in Your Body

Be-Friend Yourself - Book

Marla Mervis-Hartmann- Instagram

Love Your Body Love Yourself - Facebook

Marla Mervis-Hartmann - YouTube

GUEST BIOGRAPHY:

Marla Mervis-Hartmann is a dynamic speaker, bestselling author, and coach specializing in body confidence, food freedom, and self-love. As the creator of Love Your Body, Love Yourself and the bestselling book Be-Friend Yourself, Marla empowers individuals to transform their relationships with food and their bodies through self-compassion and spiritual practices. Featured on TEDx Salinas and in major media outlets like ABC, NBC, and FOX, she integrates expertise in Reiki, integrative somatic trauma therapy, and women’s wellness to help people move from despair to hope and thrive. Marla resides in Maui with her family, continuing her mission to inspire others to embrace self-acceptance and vibrant living.

Nutrition Nugget: Done List

Fri, 21 Feb 2025 08:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the power of a “Done List.” Have you ever considered what you’ve already accomplished instead of focusing only on what's left to do? Tune in to explore how this simple shift in perspective can change your approach to health, nutrition, and daily life. Imagine how much more empowered you’ll feel when you start celebrating your progress instead of stressing about what's ahead. Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

There's Not Enough Time in the Day

Will Power Won't Power

Meditations for Mortals - Book

An Important Relationship—You + Food

Wed, 19 Feb 2025 08:00:00 -0400

How much mental space does food take up in your life? Do you feel trapped by food rules, guilt, or the pressure to eat a certain way? Let’s put on our curiosity hats to explore our relationship with food.

In this Salad with a Side of Fries episode, Jenn Trepeck discusses our important relationship with food. From food triggers and guilt-free eating to breaking free from restrictive diets or mindsets, Jenn explores how our thoughts about food impact our daily lives. Plus, she highlights why seeking support can be a game-changer in creating a healthier, more balanced mindset around eating and relationship with food. Tune in next week for the second part of this discussion diving into body image with a special guest!

IN THIS EPISODE:

[1:51] Exploring our relationship with food, body shape and being food aware
[11:29] Food triggers, guilt-free eating, and the time spent thinking about food
[16:28] Food restrictions, One Meal a Day (OMAD), fear food and a discussion on eating disorders
[26:22] Judging ourselves for food choices and how we can redirect these feelings
[27:40] What a balanced relationship with food looks like
[33:20] Exercise, activity choices and wearables

KEY TAKEAWAYS:

Many people recall becoming aware of their body size and food choices at a young age, often influenced by family, social environments, and cultural messaging.
Restrictive eating patterns are deeply ingrained behaviors influenced by diet culture. These habits contribute to an unhealthy relationship with food, highlighting the importance of re-evaluating these mindsets for overall well-being.
Food choices may be driven by fear, competition, or guilt. Instead of restricting, skipping meals, or yo-yo dieting, a balanced approach involves recognizing hunger and satiety, eating various nourishing foods, and honoring your body's needs without anxiety.
A balanced lifestyle allows for flexibility—being able to eat at any restaurant without stress, working out without obsessing over steps or missing a day, and removing labels like "good" or "bad" from food choices. The key is self-awareness and making mindful choices rather than engaging in self-sabotage or comparison.

QUOTES:

[9:44] “The first time I felt I had to watch what I ate was between high school and college. - Jenn Trepeck

[14:11] “If we are choosing not to have social plans because we don't want to eat out, or we don't want to eat around other people, we are isolating. We want to look at our relationship to that. - Jenn Trepeck

[15:40] “What we learn through the Healthy Vibe Tribe and what I learned that completely changed my life is that it's not actually about the calories. It's about what calories are made of.” -Jenn Trepeck.

[2.0:06] “Are we eating to avoid something?” Jenn Trepeck

[27:05] “What does a more balanced relationship, a healthier relationship with food, look like? It means eating in a way that nourishes your body and your mind. Guilt and anxiety are not present. It means recognizing hunger and satiety and fullness.” Jenn Trepeck

RESOURCES:

Dry Beyond January - Part One

Cr-Cr-Cr-Cravings

Dry Beyond January - Part Two

Nutrition Nugget: Mid-Day Squares

Fri, 14 Feb 2025 08:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Mid-Day Squares, the functional chocolate snack that claims to satisfy your sweet cravings while offering a healthier alternative to traditional chocolate bars. Are they as good as their marketing suggests? What’s inside these snacks, and do they live up to the hype? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Real People, Real Results: Paul and Cayla

Reading Labels: What Are We REALLY Looking for?

Reading Labels Part 2: Learning In Action

Quality Matters (feat. Chef Whitney Aronoff)

Wed, 12 Feb 2025 08:00:00 -0400

Feel like “healthy foods” have little flavor? Have you ever considered the energy your food carries and how it impacts your overall well-being? These are both a function of the quality of the ingredients and even the way you prepare your meals. Whether you consider yourself a home chef or someone who’s better off leaving the kitchen to others, this episode is for you

In this episode of Salad with a Side of Fries, Jenn Trepeck sits down with Chef Whitney Aronoff, founder of High Vibration Foods, to explore how the food we choose influences our physical health and our emotional and spiritual balance. From selecting fresh, in-season ingredients to understanding the power of ancestral diets, Chef Aronoff shares her journey of holistic healing through understanding food. This conversation dives deep into the concept of high-vibration food—what it is, why it matters, and how you can incorporate it into your daily life. Jenn and Whitney discuss everything from food industry pitfalls and shopping for healthy ingredients to the benefits of soaking grains and investing in quality kitchen tools. Plus, Chef Aronoff reveals how simple changes in food preparation can enhance digestion and nutrient absorption.

IN THIS EPISODE:

[5:24] Whitney Aronoff shares how she discovered holistic healing
[9:48] Laying the foundation for high-vibration food
[15:07] Understanding the food industry
[23:07] How to shop for quality food
[29:50] Discussion of sprouting grains and buying food out of season
[31:38] Seasonal foods and investing in quality kitchen equipment
[38:14] Spices and herbs and how they affect traditional food preparation
[39:10] Organic vs. non-organic: it’s not just about how it’s grown.

KEY TAKEAWAYS:

Food is sustenance and energy influencing our physical, emotional, and spiritual well-being. Eating high-vibration, fresh, and in-season foods can enhance overall health and balance.
Modern food processing and eating habits can contribute to health issues. Studying ancestral diets and eating warm, whole foods can heal digestive problems and improve overall well-being.
Soaking grains, nuts, and certain foods before consumption can improve digestion, reduce allergens, and enhance nutrient absorption. This simple preparation step can make foods easier on the body and maximize their health benefits.
Investing in high-quality kitchen equipment and fresh, organic ingredients enhances the cooking experience and improves food quality, taste, and overall health.

QUOTES:

“When you eat more fresh and seasonal food, you feel lighter, you feel fresher, you need less of it because it's transferring more energy to you.” Whitney Aronoff

[6:48] “I wanted to learn how my ancestors ate traditionally. Because that fueled them and allowed them to live long, healthy lives and for their offspring to prosper.” Whitney Aronoff

[12:54] “Eating is a transfer of energy. What we consume impacts our physical, mental, emotional, spiritual health, like every aspect of health.” - Jenn Trepeck

[32:52] “You can Google, I live [here], what fruits and vegetables are in season right now.” - Jenn Trepeck

[ 34:56] ”Blanching and roasting are my go-to's when I feel like I'm making food versus cooking because cooking is a ton of pots and pans and a ton of ingredients.” - Jenn Trepeck

[37:57] “I think spices are one of those ingredients similar to oil where people don't understand that it should be one ingredient; you expect it to be one ingredient, so we don't read the label.” Jenn Trepeck

[43:01] “The quality of the ingredients creates the quality of the food experience in eating it and tasting it; the quality of our energy and our lives.” Jenn Trepeck

RESOURCES:

Whitney Aronoff - Instagram

GUEST RESOURCES:

Starseed Kitchen - Website

High Vibration Living - Podcast

High Vibration Foods

GUEST BIOGRAPHY:

Chef Whitney is a personal chef who crafts custom meal plans for clients, guiding them toward their best lives and is the founder of High Vibration Foods. Whitney healed herself of an auto-immune disease and chronic digestive issues with food by attending culinary school at The Natural Gourmet Institute in New York City. By studying Eastern and Western healing philosophies with food, she uncovered the root causes of her suffering. Her blog, Starseed Kitchen, shares seasonal high-vibration recipes and her line of organic spice blends, High Vibration Foods, which she launched in 2020 and is now available at Erewhon Market. Whitney firmly believes that the healthiest meal one can eat is the one prepared at home. Chef Whitney’s goal is to share her culinary knowledge to empower people to cook nourishing meals in their kitchens.

Nutrition Nugget: Walnuts

Fri, 07 Feb 2025 08:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about walnuts! You might be surprised by just how much these little nuts offer—beyond being a tasty snack. From brain-boosting nutrients to heart health benefits, walnuts pack a serious nutritional punch. But did you know they might also affect appetite regulation, gut health, and cancer prevention? What makes walnuts unique compared to other nuts, and how can they support overall wellness? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nutrition Nugget: Omega 6s

Use Your Heart Rate Monitor to Improve Your Health (feat. Torkil Færø)

Wed, 05 Feb 2025 08:00:00 -0400

Have you ever wondered how much your body is telling you—and what you might be missing? Could looking at one more metric from your wearable device, like heart rate variability (HRV), unlock the secrets to better sleep, reduced stress, and improved overall health?

In this episode of Salad with a Side of Fries, Jenn Trepeck welcomes Dr. Torkil Færø, a GP, emergency physician, author of The Pulse Cure, and advocate for the transformative power of wearables in health optimization. Torkil shares his journey of exploring devices like Whoop and Garmin to uncover hidden stressors, track heart rate variability (HRV), and make meaningful lifestyle changes that dramatically improve health. From understanding the connection between HRV and chronic stress to identifying surprising factors like late-night meals and alcohol that impact sleep and recovery, this conversation dives deep into how wearables can enhance our understanding of the body. Dr. Færø also discusses HRV’s role in improving PMS symptoms, offers actionable advice for boosting HRV, and explains why personalized data is key to unlocking better health.

IN THIS EPISODE:

[6:04] Dr. Færø explains why he began to focus on wearables
[11:26] Humans can’t sense our inner stress levels
[14:55] Heart rate numbers are individual, and the connection between low heart rate and disease
[23:34] Unexpected sources of stress and the sleep connection
[29:21] How heart rate variability can improve PMS symptoms
[32:45] Dr. Faero gives advice to see improvement in heart rate variability

KEY TAKEAWAYS:

HRV is a powerful tool for tracking stress and overall health. By using wearables to monitor HRV, individuals can learn how lifestyle choices—like diet, alcohol intake, and exercise—affect their bodies. A higher HRV typically reflects a restful, adaptive state, while a lower HRV may indicate chronic stress or other concerns. Notably, the focus is on individual patterns and baselines rather than comparing numbers with others, ensuring a personalized approach to health tracking.
Wearables can uncover hidden stressors, like inflammatory foods or alcohol, that traditional medical training can overlook. By making informed changes, such as reducing alcohol intake, eating earlier dinners, and incorporating stress management techniques like breathwork or cold plunges. These tools serve as a modern extension of human senses, allowing users to “listen” to their bodies in ways evolution never equipped us for.
Eating late or consuming alcohol can lower heart rate variability (HRV), resulting in less restorative sleep, even if total sleep hours are unchanged. To improve sleep quality, it’s essential to wind down 1–2 hours before bedtime through calming activities like meditation, dimming lights, and avoiding late-night meals or alcohol. Additionally, keeping the bedroom cool (around 67–68°F) enhances sleep quality, as seen through wearable HRV data.
Wearables provide insight into stress and health management. Devices like Whoop and Garmin track HRV, offering data on recovery, stress levels, and readiness for physical or mental exertion. This information can help prevent burnout by signaling when stress levels are unsustainable and encouraging proactive adjustments like yoga, better sleep habits, or dietary changes. For women, these wearables have even been used to manage PMS symptoms by identifying stress patterns and adjusting activities accordingly.

QUOTES:

[7:02] “I understood that there was a metric called heart rate variability that could show and track these improvements. So if I did something good for my health, that will be revealed in the heart rate.” Dr. Færø

[10:36] “Heart rate variability essentially shows the time between heartbeats. We want that number to be higher, right? When that number is higher, there's greater variability between those heartbeats, it's a sign of the body being in a restful state where it can adapt to whatever is coming at us.” Jenn Trepeck

[12:28] “I think the piece that's really important for all of us is to recognize is the body can be in a stress response, even when we don't intellectually register stress.” - Jenn Trepeck

[24:35] “Heart rate variability and sleep are intimately connected.” - Jenn Trepeck

[35:20] “Breathe slowly; nobody will notice if you're in a meeting, or if you're on a phone call. Slow down your breath, and close your eyes so that throughout the day, you calm your nervous system down.” Dr. Færø

[37:06] “It's only when you get sick, that's when your health depends on your wallet.” Dr. Færø

"It's like you have a speedometer for your physiology." - Torkil Færø

RESOURCES:

SheMD Website

SheMD on Spotify

SheMD on YouTube

GUEST RESOURCES:

The Pulse Cure - Website

Torkil Faero - Instagram

Torkil Faero - Facebook

Torkil Faero - LinkedIn

GUEST BIOGRAPHY:

Dr. Torkil Færø is a GP, emergency physician, documentary filmmaker, author, and photographer. Over a 26-year career as a freelance doctor, he has worked all over Norway, had a hundred thousand consultations and thus gained a unique picture of the diseases that plague us. He learned that the cause is most often found in the stresses our lifestyles place on our bodies. When his father died at 73, he realized that he had to change his lifestyle. Being 40 pounds overweight, under-trained, over-stressed, under-slept and drinking alcohol daily, he learned that this lifestyle could deprive him of decades. He found a way to track and regulate his nervous system and physiology using wearables. Færø is an award-winning photographer and author of The Camera Cure and has made TV films about his pilgrimages to Nidaros and Santiago de Compostela. An inveterate traveler, he has visited over 80 countries and speaks eight languages. He lives in Norway.

Nutrition Nugget: Optimum Nutrition Amino Energy

Fri, 31 Jan 2025 08:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Optimum Nutrition Amino Energy, a pre-workout drink that promises energy, muscle recovery, and electrolyte replenishment. But how does it stack up? Are the ingredients truly beneficial, or is it all just clever marketing? Jenn breaks it down, exploring what's in the blend, what’s missing, and whether this drink lives up to the hype. Could your favorite pre-workout drink be falling short, too? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

A Holistic Approach to Eczema (feat. Andra McHugh)

Wed, 29 Jan 2025 08:00:00 -0400

Do you or someone you know suffer from eczema? Then you’ll know that steroid prescriptions are what most doctors prescribe as treatment. But what if there is a holistic approach that focuses on nutrition, gut health, and environmental factors, that can help tackle the root cause? Listen in for practical ways to get started healing from the inside out, and the outside in.

In today’s episode of Salad With a Side of Fries, Jenn Trepeck welcomes Andra McHugh, host of The Eczema Kids Podcast, to share her personal journey with her children’s eczema struggles and how she turned them into a mission to help others. They discuss holistic approaches to managing eczema, from food choices and digestive health to creating a non-toxic home environment. Andra emphasizes the importance of commitment and community support in healing, offering practical steps for long-term success. Don’t miss Andra’s exclusive offer for Salad with a Side of Fries Members of $400 off her five-piece eczema elimination method for the Salad with a Side of Fries community. And Andra’s FREE product guide is linked below.

IN THIS EPISODE:

[4:44] Andra’s story of how her children suffered from eczema
[7:58] The difference between skin irritation and eczema and getting to the root cause
[11:21] A discussion on skin care to manage the discomfort of symptoms and addressing the root cause along with the support of community
[18:10] Step one is commitment, no matter what, for 90 days
[20:28] Andra suggests spices and other food choices and food groups and eating for ultimate digestion
[25:32] Eating seasonal foods foods and crops
[27:38] Tips for making your home non-toxic
[34:08] Treating eczema holistically one step at a time

KEY TAKEAWAYS:

Severe eczema in children can be challenging to manage with conventional treatments, such as steroid prescriptions. A holistic approach focuses on healing from the root cause rather than simply managing symptoms. This includes addressing underlying issues such as gut health, diet, and environmental factors while making small, consistent changes for long-term healing.
Food combinations and digestion-focused diets are essential for gut health, eczema, and other skin conditions. For example, grains can be soaked in lemon water and cooked in an Instapot to reduce lectins and promote digestion. Focusing on digestion can help with conditions like eczema, as the digestive system plays a key role in nutrient absorption and symptom management.
Creating a non-toxic home environment is vital for holistic eczema healing. This includes using natural cleaners (e.g., tea tree oil and vinegar), reducing EMF exposure, and addressing potential mold and water quality issues. Switching from plastic to glass or stainless steel in the kitchen, eliminating toxic chemicals from household items, and focusing on non-toxic materials for clothing can significantly improve eczema symptoms.

QUOTES:

[8:53] “Eczema is an autoimmune, right? It's an inflammatory condition, essentially. It stems from the gut. As we often say, our skin is our intestines turned inside out, right?” - Jenn Trepeck

[10:10] “Everything that's touching your skin needs to be digestible because your skin is your largest organ.” - Andra McHugh

[13:33] “If you're not sleeping through the night, everything becomes infinitely harder” - Jenn Trepeck

[15:46] “There's that ownership and autonomy that I think can be empowering versus overwhelming.” - Jenn Trepeck

[24:53] ”We want to be particular about the ingredients in the foods that we're buying, even though they're saying it's gluten-free or grain-free.” - Jenn Trepeck

[27:54] “Unfortunately, this is how our homes are built, including all the smart appliances. alarm systems and everything is hooked up to Wi-Fi. It's such an inflammatory environment.” - Andra McHugh.

[33:19] “ I love your language: putting it in escrow. It all adds up, and it’s worth it. Any step you can take is worth it.” Jenn Trepeck

RESOURCES:

Eczema Kids - Elimination Method

GUESTS MENTIONED GETTING THEIR RESOURCES

Eczema Kids - Website

Eczema Kids - Podcast

Eczema Kids - Shop

Eczema Kids - Instagram

Eczema-Safe Product Guide Freebie

GUEST BIOGRAPHY:

Meet Andra McHugh: a veggie-loving, matcha-sipping mom of four who turned her family’s eczema struggles into a mission to help other parents reclaim their children’s health. After months of sleepless nights and endless frustration with conventional medicine, Andra took matters into her own hands. She discovered natural, practical solutions that healed her kids’ painful, itchy skin and gave them back their childhoods.

Now, as the host of the Eczema Kids Podcast, Andra shares her proven strategies with families everywhere—covering diet, natural remedies, and practical hacks for busy parents. Her mission? To empower you with simple, actionable steps to heal your child’s eczema and create a healthier, happier home.

Nutrition Nugget: Chick-fil-A

Fri, 24 Jan 2025 08:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Chick-fil-A—yes, the fast food giant that’s become a favorite option for many. But did you know that some of their menu items might actually surprise you when it comes to nutrition? Ever wondered how you can make healthier choices without sacrificing flavor and still feel satisfied? We’re diving into some of the more healthful options and revealing what you might not expect about items on the menu. So, are you ready to challenge your go-to order and discover some unexpected gems? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Dry Beyond January (Part 2): Living Sober (feat. Gill Tietz)

Wed, 22 Jan 2025 08:00:00 -0400

Like so many things in wellness, it’s easier said than done to live alcohol free. If you’ve tried before or are curious about sober living, this episode is for you! It’s the practical side of how to unlock unexpected health benefits, stronger connections, and a clearer mind.

Today on Salad With a Side of Fries, Jenn Trepeck continues to explore the thought-provoking idea of living "Dry Beyond January" with Gillian Tietz, MS, CAMS-I, host of the Sober Powered podcast and a sobriety and anger management coach. Jenn and Gill discuss the challenges and rewards of embracing an alcohol-free lifestyle, from tackling cravings and navigating social settings to finding deeper connections and breaking the cycle of shame that often comes from drinking. Whether you’re taking a break from alcohol or considering sobriety for the long haul, you’ll discover strategies to manage triggers, build healthier habits, and redefine your relationship with drinking.

IN THIS EPISODE:

[6:20] To drink, or not to drink
[9:41] Reversing shame and judgment and shared experiences
[12:56] Pros and cons of a Dry January
[15:10] Navigating a sober weekend
[18:55] Connecting with non-drinkers and dating while sober
[28:41] Strategies for communicating going alcohol-free
[30:57] Ordering Alcohol-free drinks with caution
[35:14] Avoiding triggers and habits and creating new enjoyable memories without alcohol
[38:53] The National Helpline is 800-662-HELP

KEY TAKEAWAYS:

Connecting with others in sober communities is critical for overcoming the shame spiral from drinking. Sharing experiences and hearing “I struggle with that, too" from your peers can help you realize you are not alone and break the isolation cycle.
People often underestimate the unexpected challenges of quitting drinking, such as fatigue that persists for weeks and doubts about the payoff. These moments of struggle can lead to thoughts of giving up or attempting moderation. Patience and understanding the long-term benefits are essential to living dry beyond January.
For those who choose not to drink, strategies include discreetly blending in, such as ordering non-alcoholic drinks that resemble alcoholic ones, setting clear boundaries early in dating or social scenarios and avoiding habits and triggers that increase your desire or cravings to drink.
Successfully navigating cravings and triggers involves strategies beyond willpower, such as changing your environment, identifying emotional triggers, and reflecting on past behaviors to plan better responses.

QUOTES:

[6:42] “If you're wondering if you can, then you are somebody that can't moderate their drinking. I think it's just as simple as that. Like people that can moderate just do and live their lives.” - Gill Tietz

[8:43]” Because when you think of an alcoholic, you think of a weak-willed loser who ruined their whole life because they like to drink too much, they're selfish, all of that kind of stuff. And many of us know that's not true, but that's the general public’s perception. So, I was afraid of being labeled as an alcoholic and judged.” Gill Tietz

[12:19] “The difference though, is that people could go the rest of their life without drinking. People can't go the rest of their life without eating.” Jenn Trepeck.

[31:00] “I think more and more now, there are so many more non-alcoholic options on bar menus or in restaurant menus and certainly so many more in stores.” Jenn Trepeck

[33:20] “I think it's such a valid point to recognize that we have that biochemical response, we have that craving, that reward pathway that still exists, even if we're not always feeding it. And that some of these other things can end up feeding that same pathway.” Jenn Trepeck

RESOURCES:

You Are Not Alone: Relapse Rate

The Truth About Alcohol

GUEST RESOURCES:

Sober Powered - Podcast

Sober Powered - Website

Sober Powered - Instagram

GUEST BIOGRAPHY:

Gillian Tietz, MS, CAMS-I, hosts the Sober Powered Podcast and is a sobriety and anger management coach. Getting sober in 2019 inspired her to start her podcast, where she utilizes her biochemistry background to teach others how alcohol affects the brain and why it’s so hard to stop drinking.

Nutrition Nugget: Dates

Fri, 17 Jan 2025 08:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the surprisingly sweet health benefits of dates. Have you ever wondered how something so sweet could be good for you? While dates may pack quite a punch in carbs—75 grams of carbs in just four dates—they’re also full of fiber, antioxidants, and essential minerals. Join Jenn as she breaks down why you might want to incorporate these dates into your diet, how to use them in recipes, and why portion size matters when enjoying their health benefits. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

New Year - Healthier You

Dry Beyond January (Part 1): Health Benefits of No Alcohol

Wed, 15 Jan 2025 08:00:00 -0400

Do you ever wonder how your life might improve if you stopped drinking, even for a little while? From better sleep to clearer thinking and enhanced emotional well-being, the benefits might surprise you!

Today, Jenn dives into the thought-provoking idea of being Dry Beyond January. The positive changes that can come from reducing or being alcohol-free and how this choice aligns with creating a healthier, more balanced lifestyle may surprise you. This is part one of a two-part series exploring the impact of alcohol on our health and well-being. Jenn breaks down the physical, emotional, and social benefits of cutting back or quitting alcohol entirely and shares strategies to make the process approachable and sustainable. Whether you’re considering a dry month or a long-term change, this episode will help you take the first step with confidence.

IN THIS EPISODE:

[4:43] Moderate drinking versus heavy drinking and how each impacts us
[9:29] Alcohol’s impact on mood, brain chemistry and sleep deprivation
[12:41] Other associated risks and our brain's ability to build pathways
[14:28] Stress-related drinking
[17:48] Short-term benefits of being alcohol-free and withdrawal symptoms
[24:33] Long-term benefits of not drinking alcohol
[30:09] Alcohol depletes electrolytes and dehydrates us, creating physical signs of aging
[33:05] Discussion of how much money Americans spend each year on alcohol

KEY TAKEAWAYS:

Alcohol significantly affects the liver, brain, and sleep patterns. The liver prioritizes processing alcohol over other toxins, leading to delayed toxin removal and issues like inflammation. Alcohol also suppresses REM sleep and causes sleep disruptions like overheating, which can have cascading effects on mood, energy, and overall health.
Alcohol triggers dopamine release, creating a memory of the triggers leading up to drinking. This reinforces habits, making the brain associate stress or other cues with seeking alcohol, which can perpetuate a cycle of dependency.
The short—and long-term health benefits of being alcohol-free are significant and varied. Eliminating alcohol can lead to immediate improvements, such as better sleep, clearer skin, weight loss, improved digestion, and mental clarity. In the long term, it reduces the risk of liver disease, heart disease, stroke, and certain cancers while enhancing cognitive function and life expectancy.
Alcohol depletes electrolytes, causes dehydration, and overburdens organs like the liver and kidneys. However, the liver can regenerate and recover, often within weeks to months, depending on the extent of the damage.

RESOURCES:

The Truth About Alcohol

QUOTES:

[6:35] “The liver is not a multitasker. It prioritizes the alcohol out of our system, which pushes down the priority list other toxins and things like sugar and fats.” - Jenn Trepeck

[12:41] “Alcohol activates GABA receptors in the brain, which slows down neuron communication. We feel relaxed, but really, the brain has just slowed down.” - Jenn Trepeck

[14:01] “Drinking creates dopamine. With dopamine, there's a memory of the experience encoded in the brain. What's encoded in the brain is also what led you to the alcohol that triggers it. So whether that's the emotion that led you there, the stressful situation, the part that's encoded, is that trigger.” - Jenn Trepeck

[26:56] “When we reduce the inflammation, because the alcohol caused the inflammation, we see a decreased risk factor of virtually every sickness, illness, disease, or symptom. - Jenn Trepeck

[35:54] “When there's the presence of alcohol, there is greater conflict.” - Jenn Trepeck

Nutrition Nugget: Creatine

Fri, 10 Jan 2025 08:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about creatine. What is it, and why do we need it? Together, we will look at its benefits for muscle growth, energy production, and overall performance, as well as its impact on brain function and health for individuals of any age but especially those over 40. We will uncover its role in power activities and muscle recovery and how proper dosage and supplementation can help combat issues like sarcopenia and cognitive decline. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Learn more about Healthy Vibe Tribe HERE

Ready to jump into the Healthy Vibe Tribe? Start here:

Metabolic Typing & Endocrine Dominance (feat. Martin Pytela)

Wed, 08 Jan 2025 08:00:00 -0400

Your body isn’t one-size-fits-all, so why should your health plan be? This week’s episode dives into the personalized world of metabolic typing and functional medicine, where understanding your unique physiology is key to lasting wellness.

Functional medicine expert and Metabolic Typing coach Martin Pytela is here to share his transformative journey from battling mercury toxicity to founding Life Enthusiast, an online hub for alternative health solutions. Together, Jenn and Martin explore how metabolic types and endocrine dominance—like thyroid, adrenal, and ovarian types—impact food choices, energy levels, mood, and overall well-being. This conversation is packed with actionable insights, from tips on what to avoid putting in your mouth to the balance between fats, proteins, and carbs based on your metabolic type. Stick around for Jenn’s rapid-fire questions with Martin, plus a preview of the upcoming Nutrition Nugget on creatine. Let’s uncover the science behind making wellness genuinely work for you.

IN THIS EPISODE:

[4:29] Martin shares how he developed an interest in alternative health
[9:03] What is metabolic typing? Discover functional medicine and testing
[12:23] Discussion of the different metabolic types: alkaline and acidic
[16:09] Are you an oxidizer or an autonomic drinker?
[19:19] Starting your day off right, based on your metabolic type
[23:50] Different types of endocrine dominance: estrogen/adrenal, pituitary, thyroid, ovarian, testosterone and feeding those systems
[28:00] How different body types are influenced by the different metabolic types
[32:08] Martin answers Jenn’s rapid-fire questions
[35:15] Preview of this week’s Nutrition Nugget bonus episode on Creatine and consider joining the Healthy Vibe Tribe; it’s not too late!

KEY TAKEAWAYS:

Many journeys to wellness begin with health challenges, like those caused by mercury amalgam fillings. The pursuit of healing can often lead to alternative medicine, functional health, and innovative ventures that inspire others to embrace holistic approaches to well-being.
Individual differences in metabolic types significantly influence how people react to foods and other factors. Understanding personal physiology is essential for tailoring our health strategies and improving overall well-being.
Understanding your metabolic type (sympathetic or parasympathetic dominant) and endocrine dominance (thyroid, adrenal, pituitary, or ovarian) can help tailor your diet to optimize energy, mood, and wellness. For example, a thyroid-dominant individual may thrive on a carb-centric breakfast, while an adrenal-dominant person benefits from a breakfast high in fats and proteins.
While diet and lifestyle adjustments can align with specific body aesthetics, prioritizing metabolic balance and emotional well-being over appearances leads to sustainable wellness and reduced cravings.

QUOTES:

[7:12] “The medical system is not using the scientific method. They say they do, but they don't. They never ask what the cause of this is. They see a symptom, and they say, for the symptom, I have a pill.” Martin Pytela

[17:45] “ Depending on our [metabolic] type, we want to shift the balance of macronutrients in our approach.” Jenn Trepeck

[28:24] “We know that blood sugar balance and many of these elements are critical to metabolic health, and that doesn't necessarily mean one size or one shape.” Jenn Trepeck

[29:42] “I would like to say this: when you learn and figure out your [metabolic] type, you can work with it or against it.” Martin Pytela

[30:23] “Sometimes the choice that might get us to the aesthetic isn't necessarily the choice that brings us peace, joy, and some of the things that we're looking for.” Jenn Trepeck

RESOURCES:

Learn more about Healthy Vibe Tribe HERE

Ready to jump into the Healthy Vibe Tribe? Start here:

Wheat, Celiac, Gluten and Glyphosate

GUEST RESOURCES:

Life Enthusiast Podcast

Life Enthusiast - Facebook

Life Enthusiast - Instagram

Life Enthusiast - X

Life Enthusiast - YouTube

GUEST BIO:

Martin Pytela is a respected functional medicine expert and Metabolic Typing coach whose mission is to "Restore Vitality to You and The Planet." With over 12,000 clients coached since 2011 and over 60,000 students enrolled in his Udemy courses, Martin has a wealth of knowledge to share on topics such as healing trauma, managing stress and anxiety, emotions, spirituality, weight loss, metabolism, longevity, mindfulness, gut health, and overall health.

Nutrition Nugget: The Minnesota Starvation Experiment

Fri, 03 Jan 2025 08:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the Minnesota Starvation Experiment. Conducted from 1944 to 1945, this clinical study explored the physical and psychological effects of semi-starvation and refeeding. While it’s a historical study, its findings remain relevant today, particularly as we examine current health and weight-loss practices. Jenn dives into the participants’ experiences, the dramatic impacts of calorie restriction, and what we can learn about achieving health goals sustainably, not through diets or restriction. Tune in for an eye-opening discussion that ties past research to modern challenges and solutions. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET

Ready to jump into the Healthy Vibe Tribe? Start here:

Birth Control, Part 1: FDA Approval and What Happened Next (feat. Mike Gaskins)

Birth Control, Part 2: Ditching the Pill (feat. Rach Hoeppner)

New Year, Healthier You (Q&A)

Wed, 01 Jan 2025 08:00:00 -0400

Are you ready to take your health into your own hands in the new year? Are you ready to make nutrition and wellness a part of your everyday routine so that you can achieve your health goals and feel your best all year long without it taking over life? You’ve come to the right place!

Welcome to Salad with a Side of Fries, the podcast where balance meets results and wellness seamlessly fits into real life. In this episode, Jenn kicks off the new year by answering listener questions, debunking common nutrition myths and offering her top tips for making health and wellness a part of your everyday routine. She discusses essential supplements, the pros and cons of health-tracking apps, and why eating fresh, whole foods is key to feeling your best. Jenn also shares her approach to tackling some of the most common challenges people face when starting their wellness journey, including maintaining consistency, avoiding misinformation, and figuring out how to stay on track when life gets busy. This episode is a great place to start 2025 off strong (and stay that way).

IN THIS EPISODE:

[4:27] Common nutrition myths to debunk
[6:31] Five things to consider to flush out fad diets or misinformation
[8:57] What is the difference between weight loss and fat loss
[10:40] Is late-night eating harmful to your metabolism
[14:49] How to start the year off right with supplements and are electrolyte drinks worth it
[19:37] Can health-tracking apps support or hinder health
[25:55] How can you maintain a consistent routine of physical activity all year, not just in January
[29:49] Suggestions for enjoying sweet treats
[31:57] Top nutritional foods to add to your diet. Hint: Fresh is best!
[34:52] How many carbs can you have daily to lose weight
[38:08] How much protein does one need, and from what sources
[43:00] Jenn advises anyone working toward setting new goals: consistency is king
[46:56] Consider joining the Healthy Vibe Tribe; it’s not too late

KEY TAKEAWAYS:

Debunking Nutrition Myths for 2025: Some outdated guidelines, like the food pyramid/MyPlate and meal plans requiring fruit and grain at breakfast, are still in use but should be reconsidered. Additionally, elimination diets and medication-assisted weight loss are gaining media attention, but these are not permanent solutions. Focusing on health, not just weight or the number on the scale, is encouraged for 2025, recognizing that holistic well-being involves more than body metrics.
How to Identify Reliable Nutrition Advice: To differentiate reliable nutrition advice from fad diets, consider the source and who benefits from the information. Look for scientifically sound studies, be aware of personal biases, use common sense, and avoid jumping to conclusions based on correlation versus causation. Additionally, avoid getting distracted by clickbait or trendy health advice and focus on understanding your body’s needs.
Consistency is Key: To maintain a daily exercise routine beyond January, it’s essential to plan for your most challenging days, not the ideal ones. Choose realistic goals that are small and measurable, ensuring they can be completed every day, even on busy days. Focus on the process rather than just the outcome (e.g., moving your body for 10 minutes daily instead of solely focusing on weight loss).
Mental and Physical Health Are Interconnected: Mental wellness and physical health are deeply connected, with the vagus nerve linking the gut and brain. Starting with physical activities and feeding your body nutritious foods, makes it easier to focus on mental health, creating a positive cycle where each aspect supports the other.

QUOTES:

[6:00] “I'd like to encourage everybody for 2025 to make the objective health, rather than the number on the scale. And realize that what we do for one area also impacts other areas of our health, so we don't have to take on the world in January to improve our health.” Jenn Trepeck

[16:27] “Quality matters when it comes to supplementation. Formulas that use better ingredients, the more bioavailable ingredients, that are formulated with nutrients that help the body use the proper ingredients are all at play here. So that piece of it is called bioactivity, the body's ability to use it. Bioavailability is the body's ability to absorb it. So we need both things present when we take supplements.” Jenn Trepeck

[26:13] "Plan for your most challenging day, not your ideal day."Jenn Trepeck

[35:34] " ’How many carbs should I be eating for whatever goal?’ is sort of a mixed up question, because it's not the quantity, it's the quality. If what you're eating has tons of fiber, then you can have more carbohydrates in a day than if the carbs you're eating are all coming from potato chips." Jenn Trepeck

[42:31] "You are what you eat, but you are also what you ate, ate.” Jenn Trepeck

RESOURCES:

Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET

Ready to jump into the Healthy Vibe Tribe? Start here:

Top 5 Tips for Digesting Nutrition News

It Happens at Night

Hydration & Dehydration (feat. Desiree Lotz)

Unsubscribe: Food Tracking Apps & Diet Culture (feat. Nicole Hagen)

Nutrition Nugget: 30 Seconds a Day

Nutrition Nugget: Daily

Fri, 27 Dec 2024 08:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about what we do daily. It turns out that our daily habits, while seemingly small, are the consistent actions that lead to big life changes. By focusing on what you do daily, you can achieve your goals, whether improving health, building better connections, or pursuing personal growth. Jenn dives into the power of small actions, staying consistent in your daily habits, taking ownership of your choices, and sharing practical strategies to help you design your daily routine for success in 2025. She will also give you insights on reverse engineering and its effectiveness. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET

Ready to jump into the Healthy Vibe Tribe? Start here:

Longevity Equation Episode

Blue Zones Episode

There’s Not Enough Time in the Day (feat. Megan Sumrell) - Episode

Top 10 of 2024

Wed, 25 Dec 2024 08:00:00 -0400

It’s time to hear which episodes made the Top 10 of 2024! Are you ready to catch a glimpse of the health, nutrition, and lifestyle tips that could transform your 2025? Let this be your curated playlist for your listening time this holiday season.

Welcome to Salad with a Side of Fries, the podcast where balance meets results and wellness seamlessly fits into real life. In this final full episode of 2024, host Jenn Trepeck reflects on an incredible year, celebrating the show’s recognition as Earworthy’s Best Health and Wellness Independent Podcast of 2024. Jenn and one lucky listener share their top 10 episodes of the year, diving into powerful conversations about health, nutrition, and lifestyle, featuring expert guests and transformative insights, including the podcast’s very first live show. Plus, don’t miss the exciting lead-up to this Friday’s final Nutrition Nugget of the year, “Daily,” where Jenn explores how small, consistent actions can create the 2025 of your dreams. Tune in for a recap of the year’s highlights and a glimpse of what’s to come!

IN THIS EPISODE:

[4:01] Salad With A Side of Fries honored with the best Health and Wellness Independent Podcast of 2024 by Earworthy
[8:03] Ep. 235 Top Three Reasons And Remedies For Weight Loss Resistance (feat. Becky Bell) - aired January 31st
[11:29] Ep. 247 Coin and Cuisine - Commonalities Between Money and Food
[13:57] Ep. 243 Unsubscribe, Food Tracking Apps and Diet Culture (feat. Nicole Hagen) - aired March 27th
[19:08] Ep. 252 Take Your Foot Off the Gas (Reverse Dieting) - aired May 29th
[22:06] Ep. 275 - Fitness Fact or Fiction (feat. Sarah Thomas) - aired November 6th
[28:27] Ep. 242 - The Ultimate Biohack - aired March 20th
[34:57] Ep. 269 - Caveman Biology in a Very Modern World (feat. Dr. Kathy Campbell) - aired September 25th
[40:30] Ep. 277 - 8 Domains of Health - aired November 20th
[43:00] Ep. 249 - Memory: How We Lose It and How to Keep It - aired May 8th
[46:50] #10 Ep 264 - Live from New York...It's Salad with a Side of Fries! - aired August 21st
[51:07 Bonus Picks: IBS is a BS Diagnosis (feat. Hannah Aylward), Nutrition Nugget: Enough (aired 5/31/24), Nutrition Nugget: Your Acceptance Speech (aired 2/9/24)

KEY TAKEAWAYS:

The Top Three Reasons and Remedies for Weight Loss Resistance focused on the fact that stress plays a major, often overlooked role in weight loss resistance, alongside inflammation and insulin resistance. Addressing stress management, sleep quality, and resilience can sometimes be more effective than focusing solely on diet or exercise.
Fitness Fact or Fiction offered an antidote to fitness advice that can feel overwhelming and contradictory. This episode makes it approachable by focusing on actionable steps for long-term wellness. It emphasizes the importance of balance, debunks common myths, and discusses the critical role of muscle mass in metabolism as we age. A standout quote, "You can't outrun your fork," reminds listeners that fitness and nutrition must work together, and no amount of exercise can replace proper eating habits.
The focus of The Ultimate Biohack was that sleep is the cornerstone of health and wellness; none of the trendy "biohacks" can compare to its impact. Jenn debunks the glamorization of sacrificing sleep for productivity, highlighting its role in cognitive function, recovery, and brain detoxification through the glymphatic system. Without consistent, quality sleep (7-8+ hours), fitness, nutrition, and supplementation efforts are significantly undermined.
The focus of Live from New York…It’s Salad with a Side of Fries, 5th Anniversary of the show, was a live recorded Q&A episode that captured the essence of the podcast’s mission and philosophy, showcasing the vibrant community around it. The dynamic energy of the event highlighted the importance of fostering real connections while experimenting with unique formats, such as live shows, to engage listeners freshly and authentically.

QUOTES:

[14:47] “I think this story is all too common, where doctors want to tell us just from looking at us what's happening, or they make judgments based on our weight, and as we say over and over, health is not a size, weight does not determine health in any capacity.” Jenn Trepeck

[21:04] “We expect so much of ourselves. I think another piece is the role of consistency and balance. Frankly, if we could live 100 percent of the time in consistency and balance, we'd see the “results” that everybody's looking for.” Jenn Trepeck

[29:20] “We're deteriorating our health more by not sleeping than we could get from any biohack.” Jenn Trepeck

[31:02] “One of my biggest pet peeves with the personal development gurus is that they're all saying, sleep when you die, find more time in the day, wake up two hours earlier….” Jenn Trepeck

[38:06] “We are eating food that is devoid of nutrition. We're eating food-like substances that give our bodies more chemicals or “modified foods.” We're eating these things, and they taste good, they seem like food, but they're not providing the body with the nutrients it seeks and that it needs to do all its functions.” Jenn Trepeck

[44:39] “Alzheimer's is referred to as diabetes type three. So, we see this connection between our metabolic health and brain health, how our brains function. The good news is that we have a lot of control. We're not doomed to an aging memory.” Jenn Trepeck

[46:02] “I no longer use a to-do list. Everything ends up on the calendar at a time slot with an allocated time to do the thing. For what it's worth, that has been life-changing.” Jenn Trepeck

RESOURCES:

Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET

Ready to jump into the Healthy Vibe Tribe? Start here:

Ep. 235 - Top 3 Reasons & Remedies for Weight Loss Resistance (feat. Becky Bell)

Ep. 247 - Coin and Cuisine - Commonalities Between Money and Food

Ep. 274 - 8 Chemicals that Drive Overeating & Undereating (feat. Dr. Laurel Mellin)

Ep. 243 - Unsubscribe: Food Tracking Apps & Diet Culture (feat. Nicole Hagen)

Ep. 252 - Take Your Foot Off the Gas (Reverse Dieting)

Ep. 275 - Fitness Fact or Fiction (feat. Sarah Thomas)

Ep. 242 - The Ultimate Biohack

Ep. 269 - Caveman Biology in a Very Modern World (feat. Dr. Kathy Campbell)

Ep. 277 - 8 Domains of Health

Ep. 249 - Memory: How We Lose It and How We Keep It

Ep. 264 - Live from New York...It's Salad with a Side of Fries!

Bonus Pick: IBS is a BS Diagnosis (feat. Hannah Aylward)

Bonus Pick: Nutrition Nugget: Enough

Bonus Pick: Nutrition Nugget: Your Acceptance Speech

Learn more about Healthy Vibe Tribe on Dec 19 at 7pm ET

Nutrition Nugget: Chew

Fri, 20 Dec 2024 08:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Chewing! Do you chew your food enough? It might sound simple, but failing to chew your food properly could be behind common issues like bloating, acid reflux and even poor nutrient absorption. Tune in to get Jenn’s insights about the importance of slowing down and ramping up the number of times you chew each bite. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET

Ready to jump into the Healthy Vibe Tribe? Start here:

Learn more about Healthy Vibe Tribe on Dec 19 at 7pm ET

Where Does The Food Go?

Emotional Eating & The Holidays (feat. Dr. Melissa McCreery)

Wed, 18 Dec 2024 08:00:00 -0400

What if you could forget cravings? Sounds like a fairytale, right? What if emotional eating wasn’t a problem but a symptom?

Today, Jenn Trepeck dives into the myths, misconceptions, and mindset traps around food, dieting, and emotional eating. Joining Jenn is Dr. Melissa McCreery, psychologist, emotional eating expert, and creator of Your Missing PEACE, to challenge the all-or-nothing holiday mindset and break down the hidden hungers driving your cravings. Together, they’ll explore how curiosity (not guilt!) is the key to stepping off the hamster wheel of dieting and creating lasting freedom with food. In this episode, you’ll uncover practical ways to navigate the holidays, rethink outdated beliefs, and savor life—cookies and all—without waiting until January to hit reset. Tune in and transform your relationship with food, one bite at a time!

IN THIS EPISODE:

[1:50] Dr. Melissa McCreery shares her inspiring story
[9:24] Emotional Eating and reasons hidden hunger can drive our cravings
[15:11] Dr. Melissa discusses the auto-pilot mentality and asks, “What do you want to savor?”
[21:55] Dieting’s hidden traps: why it feels like you’re running on a hamster wheel
[26:44] Unlocking self-awareness: Dr. Melissa introduces the Hidden Hunger Quiz
[31:25] Why change feels hard and how to navigate emotions around the holidays
[38:54] A sneak peek at the upcoming Nutrition Nugget segment: “Chew.”

KEY TAKEAWAYS:

Overcoming struggles like overeating, emotional eating, or food-related issues doesn't require a lifetime of self-control, discipline, or constant management. It doesn’t require endless discipline or continuous management. Many feel trapped in a cycle of cravings and worry, but true freedom comes from shifting mindsets and reclaiming power over food. It’s about living free from the cycle, trusting yourself, and focusing your energy on what truly matters.
Emotional eating isn't the problem—it’s the symptom. Labeling yourself as an emotional eater might feel like an “aha” moment, but it’s often useless. We all eat for a reason, and emotional eating usually points to deeper, hidden hungers—like the need for rest, self-care, or balance. Simply trying to manage anxiety or stress isn’t always the answer. It’s time to uncover the hidden pangs of hunger driving your cravings and how addressing them can break the cycle for good.
Holiday eating isn’t inevitable—it’s a choice shaped by the stories we tell ourselves. The all-or-nothing mindset during the holidays can feel like a trap: staying hyper-vigilant about food or diving headfirst into a free-for-all. Neither feels good, and both are driven by the beliefs we repeat so often they feel like facts. Challenge those narratives to help you rewrite the story about holiday eating and reclaim control without the guilt or extremes.
The hamster wheel of guilt keeps you stuck—curiosity sets you free. When diets fail or holiday eating feels out of control, the instinct is often to blame yourself and push harder. But running faster on the hamster wheel doesn’t work. Instead, the antidote is curiosity. Asking why things didn’t go as planned—a sudden craving, holiday stress, or shifting routines—opens the door to understanding and real solutions. It isn’t about perfection; it’s about staying curious, learning from the moment, and choosing the next step forward.

QUOTES:

[0:00] “We eat for a reason. We always eat for a reason. We overeat for a reason. If you find yourself standing in the pantry staring at the cashews and the peanut butter and not knowing how you got there, there is a reason. And sometimes it's because you're having emotions you don't know how to deal with. “Dr. Melissa McCreery

[8:23] “It's amazing to be on the other side of it and experience it and be able to say to someone, ‘It is possible. There is this other place’.” Jenn Trepeck

[11:19] “If I'm exhausted, I can have the best tools in the world for anxiety, but I may not have the bandwidth to deal with the situation right now. So it might be helpful to know that I'm emotionally eating because I'm anxious, but actually, what I need is to address my hidden hunger for rest.” Dr. Melissa McCreery

[12:53] “Sometimes it's not even the food or the choice to eat it, it's what happens after, and beating ourselves up is worse than the food or the fact that we ate because of emotions.” Jenn Trepeck

[23:45] “That hamster wheel thinking kills curiosity, and curiosity is how you solve the puzzle. And this is all just a puzzle. So what's going on? There is a much more powerful question than anything you'll ever get by being hard on yourself in the holidays.” Dr. Melissa McCreery

RESOURCES:

Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET

Ready to jump into the Healthy Vibe Tribe? Start here:

Eight Chemicals That Drive Overeating and Under-Eating

GUEST RESOURCES:

Too Much On Her Plate - Website

Too Much On Her Plate - Facebook

Too Much On Her Plate - Instagram

Dr. Melissa McCreery - LinkedIn

Current Project Inc. - Instagram

Free Emotional Eating Quiz

The Missing Peace Program - Website

Too Much On Her Plate - Podcast

GUEST BIO:

Dr. Melissa McCreery is a psychologist, emotional eating expert, author, the Too Much on Her Plate podcast host, and the creator of Your Missing Peace. This program supports smart, busy women in creating freedom from overeating and peace with food. She has helped thousands break cycles of overwhelm, overload, and overeating without feeling deprived and without depending on ridiculous amounts of willpower. Participants in her signature program lose their cravings and their overeating habits. Dr. McCreery’s approach to helping working mothers, busy professionals, and stressed-out business owners emphasizes leveraging your unique strengths, ditching a diet mentality, and using the power of psychology. Her perspective has been featured in The Wall Street Journal, CNN Health, Weight Watchers Magazine, Good Housekeeping, Working Mother, Fitness, Women’s Health, Real Simple, and Self.

Nutrition Nugget: Second Time Around

Fri, 13 Dec 2024 08:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the second time around. Did you know that there is power in repetition? Doing something a second time can significantly improve your ability to create lasting change. Repetition can help strengthen neural pathways in your brain, making it easier to recall important details and reinforcing actions, which can lead to healthier choices. Small, consistent daily efforts can lead to big rewards, helping you build habits that stick. As you plan for 2025, ask yourself, what's worth the second time around for you? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Learn more about Healthy Vibe Tribe on Dec 19 at 7pm ET

Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET

Ready to jump into the Healthy Vibe Tribe? Start here:
Jan 13th Weekly Zoom Call Questionnaire

Learn more about Healthy Vibe Tribe on Dec 19 at 7pm ET

Plan, Party, Prosper: A Game Plan for the Season and New Year

Wed, 11 Dec 2024 08:00:00 -0400

Are you ready to prioritize your health while still enjoying the great things about the holiday season? Today is all about embracing the holiday festivities without compromising your wellness goals.

In this episode, Jenn dives into an inspiring conversation about reclaiming your health and making 2025 your best year. She explores the role of biochemistry in willpower, the empowering benefits of linking arms with like-minded individuals, and shares strategies for success, including the launch of the Healthy Vibe Tribe. Jenn also discusses how the joy of community support can leave a legacy of health. This episode has practical tools, motivation, and heart to help you create a vibrant, healthy life. Tune in to set the stage for wellness in 2025 and to learn more about the Healthy Vibe Tribe.

IN THIS EPISODE:

[5:14] Preparation and planning are key to success
[8:34] Why consistency over intensity is important
[10:29] Build downtime into your schedule and how to limit alcohol intake
[16:07] What to say to the food pushers and other tricks and hacks for success at holiday parties
[23:13] Managing stress during this busy time of year
[30:12] Maintaining a low glycemic nutrition component and the benefits of walking
[32:17] Prioritizing hydration throughout your day
[38:55] Strategic supplementation and discussion on how metabolism and biochemistry can influence health and habits
[40:17] Announcement and breakdown of The Healthy Vibe Tribe program starting January 13th.
[46:32] Discussion of membership costs and benefits
[52:30] Jenn previews the upcoming Nutrition Nugget segment titled "Second Time Around.”

KEY TAKEAWAYS:

Preparation is key to thriving through the holidays. Planning meals, setting goals, and organizing your environment can help you maintain healthy habits and reduce guilt during the festive season. Preparing protein-packed snacks, scheduling workouts, or setting clear intentions minimizes the chances of sabotaging health and fitness goals while allowing leeway to enjoy yourself.
Consistency over intensity ensures long-term success. Maintaining small, manageable habits—like staying hydrated, controlling portion sizes, and incorporating daily movement—can be more impactful than intense but unsustainable efforts.
Prioritize foundational health habits for the new year. Key health pillars such as sleep, hydration, and stress management should be prioritized alongside fitness and nutrition. By building a foundation of healthy routines, long-term success becomes achievable.
Link arms with like-minded people. Surrounding yourself with a supportive community of like-minded individuals can propel you toward your goals. By sharing your journey and connecting with others heading in the same direction, you create an environment of accountability, motivation, and mutual growth.

QUOTES:

[7:50] “It's possible to decide what we want to have happen and then figure out what those things are. So, for me, it’s getting to the gym every day while traveling, and especially when there's holiday parties every day, it’s finding that movement and making sure I get my water in every day. It‘s all those little things.” Jenn Trepeck

[11:00] “I put into my schedule something that I know either friends, or health-minded colleagues, will surround me. So I am building in that accountability a little bit to myself, knowing that I want to feel well but still celebrate.” Shannon

[19:58] “If you're starving when you get there, you'll make poor choices, not because you don't have any willpower, but because your hormones are taking over. So, if you come feeling satisfied, you will have more control over your food than your food controlling you.” Jessica

[23:56] “We don't have to wait for the new year to reward ourselves. Maybe it's buying ourselves a gift. Maybe it's having downtime. Do we want to get tickets to a concert or a show or go to the spa or find, maybe get a massage?” Jenn Trepeck

[31:11]” Muscle dictates metabolism, as we always say. It's not just losing weight; it's removing fat and building muscle to improve our overall health.” Jenn Trepeck

[37:38] “I'm celebrating the win daily and not getting discouraged or focusing too far ahead because I can easily just say ‘I'll do that tomorrow’.” Shannon

[43:06] “The Healthy Vibe Tribe is a great opportunity to get that support, be around people going in the same direction as you and get the education part. That's why I'm excited to partner and lock arms with you.” Jessica

[49:56] “The Healthy Vibe Tribe is one of the most exciting programs I could even imagine placing myself in. It's taking action and stepping into 2025 with momentum.” Shannon

RESOURCES:

Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET

Ready to jump into the Healthy Vibe Tribe? Start here:

Jan 13th Weekly Zoom Call Questionnaire

Nutrition Nugget: C vs. I

The Big C Episode

You vs The Diet Industry

Nutrition Nugget: Non-Alcoholic Fatty Liver Disease

Fri, 06 Dec 2024 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Non-Alcoholic Fatty Liver Disease. Your liver health could be at risk without you even realizing it. Non-alcoholic fatty liver disease (now called MASLD for metabolic dysfunction-associated steatotic liver disease)—is a silent yet widespread condition impacting 25+% of Americans. Discover how simple lifestyle changes can help reverse liver fat buildup, the surprising link between sugar and liver health, and why your morning coffee timing matters more than you think! Also, learn which everyday foods to avoid and the powerhouse nutrients supporting a healthy liver. This is the information your liver has been waiting for! Like what you're hearing? Be sure to check out the full-length episodes and new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

The Truth About Alcohol/Salad With a Side of Fries - Podcast

Omega 3 Curcumin and Liver Support. Supplements

Minimum Effective Dose of Exercise (feat. Vince Sant)

Wed, 04 Dec 2024 08:00:00 -0400

When you’re strapped for time, is exercise what you cut? Or have you decided to just eat your way through the holidays and then start your fitness journey in January? Is there a part of you that would like to start doing something, anything for your health now? You don’t need a complete overhaul, you just need to find your minimum effective dose.

Today, Jenn is joined by Vince Sant, creator of the “Fat Loss Extreme” fitness program and Co-Founder of V Shred, who’s here to help us rethink how we approach health and fitness. Vince is passionate about making fitness accessible for everyone, especially for women ages 35-and-up. We’ll discuss the power of resistance training—especially for women—and debunk the myth that lifting weights leads to bulk. Vince dives into the benefits of HIIT workouts, explaining how they leverage Excess Post-Exercise Oxygen Consumption (EPOC) for maximum calorie burn, even after you’ve left the gym so we can work smarter not harder…or longer. He also emphasizes the importance of starting now—no need to wait for January 1. By stacking small wins, like walking on an incline or incorporating intentional movements into your day, you can create a foundation for long-term success. He’ll share why achieving your health goals doesn’t require perfection but rather gradual, consistent changes. Focusing on your minimum effective dose, Vince delivers insights for building lasting habits without sacrificing life’s joys.

IN THIS EPISODE:

[5:50] Vince describes why he focused on fitness for women 35 + and the joy he receives from watching them thrive and support one another
[14:46] Vince challenges the "wait until January 1" mindset and explains why starting now makes all the difference
[18:54] Learn how a sustainable approach beats quick fixes every time
[21:21] Discover the power of the minimum effective dose in fitness and how it works
[28:34] Common fitness mistakes and expert tips for maximizing calorie burn
[33:32] Find out why walking on an incline is a simple yet powerful fat-burning strategy
[35:39] Vince explains why resistance training is a game-changer, especially for women
[40:42] Explore the effectiveness of bodyweight workouts for all fitness levels
[43:02] Settle the cardio debate: should it come before or after your workout
[48:35] Finally, Vince wraps up with rapid-fire questions to deliver quick, actionable insights.

KEY TAKEAWAYS:

Achieving fitness and dietary goals requires a gradual, sustainable approach. Start small by making one change each week and build upon it. Avoid overwhelming yourself by trying to do everything perfectly all at once. Focus on consistency rather than willpower, as lasting discipline develops over time. Balance and moderation, rather than restriction, allow enjoying life's pleasures while fostering long-term success. Starting now, rather than delaying until a milestone like New Year’s, increases your chances of sticking with it and breaking the cycle of quick starts and early quits.
Building a sustainable fitness program starts with small, manageable steps. Focus on mastering one habit at a time, like drinking more water, setting a consistent bedtime, or starting the day with a healthy breakfast. Gradually adding new weekly habits creates a strong foundation for long-term success without feeling overwhelmed. This step-by-step approach allows you to develop consistency and effectively integrate positive changes into your lifestyle.
Effective fitness programs require a balanced approach, prioritizing key components like resistance training, cardio, and balance. Resistance training should often take precedence, particularly for women, as it supports muscle growth and overall fitness better than relying solely on cardio. While cardio has benefits and can complement a routine, it’s not the sole solution for getting in shape. Instead, choose activities you enjoy to make cardio sustainable and view it as enhancing your fitness journey rather than the foundation.
High-Intensity Interval Training (HIIT) is an efficient cardio method involving short bursts of maximum effort followed by rest. For beginners, a good starting ratio is 20 seconds of high-intensity activity, like sprinting, followed by 40–60 seconds of rest. This approach maximizes calorie burn, improves cardiovascular health, and can be adapted to various fitness levels, making it a practical option for those looking to enhance their workouts.
HIIT workouts leverage the power of Excess Post-Exercise Oxygen Consumption (EPOC), meaning your body continues to burn calories after the workout. Pushing yourself during short, intense intervals creates an oxygen deficit that boosts calorie burn and metabolic activity even during recovery.

QUOTES:

[10:12] “My mom doesn't want to be in shape because she wants to have abs at the pool. She just wants to feel good, have energy, and be able to play with her grandkids when we have them.” Vince Sant

[11:35] “Fitness doesn't have to be this all-consuming process, it can be something where there is balance, and you can still live your life, get phenomenal results, and feel great about yourself.” Vince Sant

[15:13] “I do wish people would not treat New Year's like it's a specific time of year that will change everything for them because the change is internal.” Vince Sant

[20:07] “I always say this time of year, start stacking wins now so that when new year's gets here, you already got a little bit of momentum, and you don't all of a sudden have to start 20 new things where you feel all this pressure.” Vince Sant

[21:38] “The minimal effective dose is simply doing the least work where you get the most reward.” Vince Sant

[33:00] “ You could burn calories for 2 days from a 10-minute workout. So that's what I'm talking about when I'm saying ‘minimum effective dose’.” Vince Sant

[35:37] “Women need resistance training, and it needs to be a topic of conversation in women's circles.” Vince Sant

[54:01] “Remember, we never have to be perfect. And this time of year, we don't have to strive for optimal. Instead, consider your personal minimum effective dose and keep moving forward.” Jenn Trepeck

RESOURCES:

V Shred 4 Women - Instagram

GUEST RESOURCES:

V Shred - Webpage

V Shred - YouTube

V Shred IG - Instagram

Vince’s Personal IG - Instagram

Vince Sant - Linktree

GUEST BIO:

Vince Sant is the creator of the popular “Fat Loss Extreme” fitness program and Co-Founder of V Shred, one of the fastest-growing online fitness brands in the world. His mission is to revolutionize women’s fitness by providing everyday women with the right tools, weight loss strategies, and programs that can help them achieve their goals.

Recognizing the unique struggles women over 35 face as they get older, including an aging metabolism, hormones, and societal pressures around body image, Vince has dedicated his career to helping women reclaim their health and confidence at any age.

Over 3.1 million people have now chosen the Fat Loss Extreme program. V Shred continues to serve millions of women with easy-to-follow exercise programs and science-based eating strategies that can completely transform a woman’s body in a few short months.

With a website garnering 16 million monthly hits, a 1.5 million-strong email community, and a vast social media influence of over 10 million, V Shred continues to impact millions of people around the globe positively.

Vince's vision extends beyond fitness; it's a movement towards empowering women to embrace their bodies, helping them understand their unique health needs at every stage of life, and teaching them how to achieve optimal health to live their best lives.

Nutrition Nugget: Dead Butt Syndrome

Fri, 29 Nov 2024 08:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about your butt. Ever heard of Dead Butt Syndrome? It’s not just a funny name—this condition is surprisingly common, especially for those who sit a lot during their work day or sit a lot in general and even for runners and dancers! What is Dead Butt Syndrome? The good news is that simple actions like walking, light stretching, or standing regularly can help prevent and treat the condition. The message is clear: move more, sit less, and don’t ignore your glutes! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Dead Butt Syndrome - Article

What's Your Biological Age? (feat. Hannah Went)

Wed, 27 Nov 2024 08:00:00 -0400

Do you know your biological age? How does one learn their biological age and how is it different from your chronological age? The answer lies in our epigenetics, which is how you live your life!

In this fascinating episode of Salad with a Side of Fries, Jenn welcomes Hannah Went, co-founder of TruDiagnostic, to explore the science behind biological age testing. Together, they dive into the cutting-edge world of epigenetics, methylation, and the role of lifestyle in optimizing health. From understanding how epigenetic markers can predict disease risks to uncovering how simple changes can slow aging, this episode is packed with insights that could transform how you think about your health and longevity.

IN THIS EPISODE:

[1:57] What is your biological age?
[6:04] Hannah describes epigenetics and what they target in the blood through various tests.
[9:54] What is methylation?
[12:53] How is epigenetic testing different from Elizabeth Holmes and Theranos?
[15:38] What are the privacy implications of taking these tests, and what can the tests reveal?
[22:49] Studies around epigenetic information.
[25:42] Slowing the progression of biomarkers that create disease.
[29:05] Lifestyle changes can positively impact stress and overall health
[32:19] There is power in testing.
[33:39] Choosing the most compatible testing company.

KEY TAKEAWAYS:

Genetics and epigenetics offer complementary insights into human biology. Genetics represents the fixed "hardware" inherited equally from each parent, while epigenetics is the dynamic "software" influenced by interactions with the environment and personal behaviors. Unlike static genetic markers, epigenetic markers are often changeable, though some—like imprint markers—may be inherited, presenting exciting opportunities for biomarker discovery.
While the classification of aging as a disease may be debated, it's clear that biological age clocks are becoming powerful tools for detecting disease signals. For example, one clock has shown 92% accuracy in predicting mortality, compared to 72% for chronological age. These biomarkers are improving and will soon include methylation risk scores for specific diseases, helping to assess individual disease risks more precisely. Aging may serve as a general indicator, providing valuable insights into disease likelihood and guiding interventions for better health outcomes.
Aging and health assessments, like biological age testing, can serve as a valuable wake-up call, especially for those with room for improvement in their health and lifestyle. While biohacking and excessive supplementation are popular, they often lack clarity and balance, making it difficult to pinpoint what’s truly effective. Simplicity is vital—maintaining a balanced approach is more beneficial than overloading the body with too many interventions, which can disrupt homeostasis and lead to less favorable results.

QUOTES:

[6:19] “I like to break down the word. So epi is a Greek prefix that actually just means above or on top of. So we're quite literally just looking on top of your genetics.” Hannah Went

[7:25] “You can change your epigenetics and control your health. You can no longer blame, you know, your predisposition for disease based on your second cousins.” Hannah Went

[7:40] “We are in control of our health. Genetics are this predisposition, but not a determining, inherent absolute.” Jenn Trepeck

[12:14] “Epigenetics is actually a better marker in some cases in terms of disease predictability, odds ratios, hazard ratio and that’s the point of the biomarker. How close can we get to that disease prediction?” Hannah Went

[14:03] “Epigenetic tests are not a replacement for traditional lab tests. Instead, they're just providing a unique layer of insight into how your environment and lifestyle may be affecting your particular genes.” Hannah Went

[27:18] “We can look at these results and let it be a wake up call to say, I may have different data so, I might want to make some lifestyle changes.” Jenn Trepeck

[33:09] “You see things on social media nowadays, like ‘food is medicine’. ‘You are what you eat’. ‘Your DNA is not your destiny’. That's epigenetics. They're quite literally describing epigenetics without saying the word.” Hannah Went

[35:06] “People get confused between what's truly genetic and what is inherited lifestyle. Something might run in your family, that doesn't necessarily mean it's genetic because the other thing that runs in families is lifestyle choices and habits.” Jenn Trepeck

RESOURCES:

Nutrition Nuggets for Epigenetics Episode

GUEST RESOURCES:

Everything Epigenetics - Podcast

Trudiagnostic - Website

Everything Epigenetics - Instagram

Everything Epi - Twitter

GUEST BIOGRAPHY:

Hannah Went has a lifelong passion for longevity and breakthrough, disruptive technologies that drive radical improvement to the human condition. She attended the University of Kentucky and graduated with a degree in Biology. She had multiple research internships studying cell signaling and cell biology then. After graduation, she worked for the International Peptide Society as their Director of Research and Content. Through work in the integrative medicine industry, Hannah saw an opportunity for methylation-based age diagnostics and started TruDiagnostic in 2020. TruDiagnostic focuses on methylation array-based diagnostics for life extension and preventive healthcare, serving functional medicine providers. TruDiagnostic is committed to research, with over 30 approved clinical trials investigating epigenetic methylation changes in longevity and health interventions. Since TruDiagnostic’s inception, they have created one of the world's largest private epigenetic health databases, with over 75,000 patients tested. Hannah has since created Everything Epigenetics, sharing insights on how DNA regulation impacts health.

Nutrition Nugget: Giving

Fri, 22 Nov 2024 08:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Giving. As we enter the season of generosity, it's important to remember that even small acts of giving can make a big impact by signaling to our brain that we are safe, which can help replenish our willpower. Not only that, studies show that giving can lower stress, support balanced blood pressure, and even boost our immune system, making it a powerful tool for improving our physical and mental well-being. When you give, however, don’t forget yourself, because you deserve it too. Tune in as Jenn explains the health benefits of generosity. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Willpower Won’t Power

Blue Zones: A Blueprint for Physical and Mental Health

8 Domains of Health

Wed, 20 Nov 2024 08:00:00 -0400

If you’re not sure where to focus your health efforts, or you think you know the best way to address your primary concern, tune in! Have you heard about the Eight Domains of Health? Which three areas should you prioritize to make the most significant impact on your health journey? How can you tell if the changes you’re making are truly working?

In this episode of Salad with a Side of Fries, Jenn dives deep into the Eight Domains of Health, unraveling the layers of wellness that go beyond simple diet and exercise. She covers the essential systems that contribute to lasting wellness, from the intricacies of digestion as a whole-body experience to the often-overlooked role of detoxification, hormone balance, and cardiovascular health. Jenn also explains the importance of body composition, cognitive health, and the crucial need for quality sleep to create a foundation for healthy aging. Whether you're looking to prioritize these domains or are wondering if your efforts are paying off, Jenn provides practical insights and tips for creating a balanced health journey. She also highlights the three key domains to focus on as you begin your wellness journey. OH! And don't miss next week's episode on epigenetic testing, where she'll discuss how to determine your biological age!

IN THIS EPISODE:

[02:38] Exploring the 8 Domains of Health
[07:32] Digestion - the whole body experience
[12:16] Toxins need to go
[19:39] Endocrine System: what are our hormones up to
[25:07] Weight and body composition: is BMI BS
[30:34] Fitness: how it helps determine longevity
[35:53] Cardiovascular health: it's plumbing, electrical, circulation and oxygenation throughout the body
[40:29] Cognitive Function - Let’s think about it
[43:06] Sleep - Don’t underestimate it. Stress disrupts all eight domains of health
[47:08] How should you tackle this pyramid of “Domains”
[1:00:45] Right before Thanksgiving, Nutrition Nugget will be all about giving and gratitude

KEY TAKEAWAYS:

Digestion is a full-body process, from your mouth to your intestines. Symptoms like bloating or indigestion reflect how well your digestive system is functioning. Lifestyle choices, including diet, affect digestion and gut health. A balanced system requires attention to all aspects of digestion.
Health should be measured by body composition and muscle strength, not BMI. Lean muscle and balanced fat are better indicators of health. Nutrition, blood sugar balance, sleep, stress management, and fitness support a healthy body composition and overall wellness.
Muscle mass and fitness are critical for longevity, supporting joint health, balance, and resilience. Strength training reduces joint strain and boosts cardiovascular and brain health. A well-rounded fitness routine, including strength, aerobic, and balance exercises, is essential for health and independence as we age.
Sleep is essential for overall health, serving as the "ultimate biohack" for body and mind. Quality sleep supports detoxification, recovery, hormone balance, cognitive function, and more. Prioritizing sleep can lead to noticeable improvements across multiple areas of health, reinforcing its critical role in wellness.

QUOTES:

[10:14] “Christine and I have a mentor who says the road to health is paved with good intestines. Your GI tract is your immune system, nutrient absorption, and gut-brain connection.” Jenn Trepeck

[12:44] “You can't age well if you can't detox well.” Jenn Trepeck

[30:59] “Muscle is expensive tissue because you have to work for it. But I think your muscle mass is your longevity lever. I think the less muscle we have, the faster we age.” Jenn Trepeck

[35:59] “Regarding cardiovascular health, most doctors look at cholesterol and blood pressure numbers, which are all plumbing. I think the pieces that get overlooked are the electrical pieces of the heart.” Jenn Trepeck

[48:36] “We have to be willing to give the body time to respond. We didn't get here overnight. We're not going to repair it overnight.” Jenn Trepeck

[49:01] “I implore you to be willing to journal. I don't mean writing down every thought and feeling. I mean, track what you notice because often, these things will improve so unless we pause to think about it and consider it, we might not notice some of the changes happening.” Jenn Trepeck

[58:50] “So the idea of putting all these things together to me is more about being able to think of the small changes we can make.” Jenn Trepeck

RESOURCES:

Where Does The Food Go To?

Debunking Detox

Down and Dirty

Nutrition 101

Caveman Biology in a Very Modern World (Dr. Kathy Campbell)

BMI is BS

Brain Health and Blood Sugar

Nutrition Nugget: Panera

Fri, 15 Nov 2024 08:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn dives into the Panera restaurant menu. While known for their bread bowls, savory soups, and baked goods, you might think this fast casual restaurant doesn’t work for your healthy lifestyle. Take a closer look at the menu with Jenn and you’ll find plenty of options that can align with your health and wellness goals. Tune in to learn how Jenn determines what healthier options to order at Panera. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Panera Bread - Website

Real People, Real Results: Paul & Cayla

Wed, 13 Nov 2024 08:00:00 -0400

Curious about what it might look like to work with a health coach? Wondering what it takes to see progress on your health journey? Is there more to nutrition than eating the "right" foods, and how do you know if your choices are paying off?

In this episode of Salad with a Side of Fries, Jenn dives into some signs and benchmarks of nutritional progress, including whether blood work can be a tangible indicator of health improvements. Jenn, in conversation with two of her past clients, looks at the journey many of us face with diet and exercise, highlighting that your experience and journey to lasting results IS possible. She discusses what it’s like to commit to fitness and nutrition changes, exploring topics like the role of family influence, breaking through initial doubts, the impact of genuinely caring about what you eat, and the role of a health coach. You’ll see how small changes can make a big difference, from reducing inflammation to recognizing how food affects energy and well-being. Tune in to hear her insights and those from people just like you on working with a health coach, how to keep your favorite meals on the menu and improve your health too!

IN THIS EPISODE:

[1:47] We hear about one of Jenn’s client’s on-and-off exercise and eating journey
[5:27] Why some people may experience skepticism that eating could affect the way we feel
[10:01] The liquid diet and the not-so-long-lasting results
[15:04] What to look out for when considering a health coach
[25:35] Making the changes in what you choose to eat and fitness goals
[31:03] Caring about your fitness and nutrition is life-changing
[37:31] Is it genetics, or how we’ve been taught to eat in our family and reading labels
[40:02] Being healthy for your family is a great reason to be aware of your nutrition
[42:32] Nutrition Nugget will be all about Panera, don’t miss it on Friday

KEY TAKEAWAYS:

Making dietary changes, like adopting a gluten-free, anti-inflammatory diet, may significantly reduce inflammation and related symptoms. Eliminating gluten, sugar, fried foods and reducing sodium helped Cayla experience noticeable health improvements. This experience, backed by blood work showing reduced inflammation, underscores the potential impact of dietary adjustments on overall wellness
People often explore health coaching out of a willingness to try something new for their wellness journey, even if they're unsure of the exact outcome. As long as there's potential for learning or improvement, this openness to experiment can make health coaching valuable. For many, gaining even small insights or benefits can be worth investing time and money
Many Americans need to be made aware of nutrition's profound impact on their overall health, immunity, and quality of life. Only after making informed nutritional decisions and observing improvements—such as fewer illnesses or increased energy—can people realize how essential quality nutrition is. This knowledge gap often stems from educational, food, and medical systems that do not emphasize the importance of proper nutrition. Knowledge becomes a transformative, lifelong asset for those who learn
For many, the turning point in adopting healthier habits is not just understanding nutrition but beginning to care about it. This shift often comes from engaging, accessible education—like relatable videos and interactive learning—that fosters a deeper connection to the information. By learning how food impacts the body and actively participating in the process, a once passive approach to health can motivate positive change. These are all parts of Jenn’s coaching curriculum

QUOTES:

[5:51] “I was a big skeptic that what you eat makes a difference in how you feel. And then, over COVID, I went gluten-free. I had such a major increase in my quality of life that I was not expecting in any way whatsoever. And I was like, what else is there?” Cayla

[6:55] “I was like, all right, fine. I'll try the gluten-free, anti-inflammatory diet. So, I did the whole elimination: no sugar, no fried foods, no gluten, low sodium, all of that jazz, and it really helped. Then my skepticism went out the window because I have real evidence, blood work, that indicates that my inflammation from gluten was significantly reduced after cutting it out.” Cayla

[12:26] “I think a common thread in anybody who chooses to work with a coach is to say, ‘I recognize that there's something I don't know here, and I'm willing to learn and have a guide or a Sherpa in the process’.” Jenn Trepeck

[13:09] “I had no idea what fiber was. I've been gluten-free and on and off other elimination diets, testing out what is best for me on a physical comfort scale, but in no way did I have the nutritious sense at all. I don't know how I was functioning. I had probably no protein in my diet. I was running on the fumes of carbs. ” Cayla

[14:28] “I think a lot of people approach this with a, ‘what do I have to lose?’ kind of feeling, but I also think there's people saying, ‘I'm going to commit time, effort, energy, money to something; like I got a goal and I want to hit it. This is part of the plan to get there.’ And I think some of those goals can be relatively universal, right? There's a lot of people who want to see the scale change.” Jenn Trepeck

[16:37] “Well, it's our educational system. It's our food system. It's our medical system, right? The structure of everything is designed to have us eating the flaming hot Cheetos, not recognizing that that's contributing to our lack of energy, literally our physical pain that’s every day for some people.” Jenn Trepeck

[20:51] “I think there's a big misconception about what coaching looks like or working with somebody. Like the expectation is that someone's going to say ‘yes’ or ‘no’ and foods are going to fall into the eat list or the not eat list, and losing all of your favorite foods. And going back to learning to read labels, it's not a yes or no, because everything's just choices and you get to make those choices. Those aren't choices for me to make for you.” Jenn Trepeck

[31:03] “Honestly, the biggest change from working with you is that I care now. I didn't care before. That's probably why all of these major things have changed for me. I didn't care what I put in my body. I would eat snacks until I was full for each meal. I had no concept of nutrition, but I didn't care to have a concept of nutrition or fitness or anything. Simply caring is all I needed to do the things I maybe subconsciously knew I should do.” Cayla

[33:06] “I think that's where the coach or the guide comes in to help connect those dots. Then we learn over time that we can do this ourselves. You don't need somebody like me forever, right? It's like we can tweak and learn and maybe revisit those kinds of things, but there's a piece of learning how to do this for yourself.” Jenn Trepeck

[40:02] “None of us controls our destiny, our fate, right? We might have another 10 minutes. We might have another 40 years. So that part you can't control outside of eating well and exercising. But if I can control the quality and be healthy and available for what I want to do and be healthy and around for my family, that’s what I want.” Paul

RESOURCES:

Nutrition Nugget: Promix Protein Bars

Fri, 08 Nov 2024 08:00:00 -0400

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about ProMix Protein Bars, available in whey and vegan options. Are these bars a healthy snack to keep on hand? Jenn walks us through the ingredients to see for ourselves. Tune in to see if this bar, a favorite of athletes and fitness pros, will be your favorite too. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

ProMix Nutrition - Website

Fitness: Fact or Fiction? (feat. Sarah Thomas)

Wed, 06 Nov 2024 08:00:00 -0400

Have you shied away from lifting weights because you don’t want to “bulk up?” Have you found a workout you like and keep doing it over and over? Are you intrigued or confused by fitness recommendations you see online? This episode will answer your questions and debunk fitness myths!

This week, Jenn welcomes Sarah Thomas, host of Burn Fat and Feast. Together, they dive into topics like belly fat, exercise, cardio fitness, weight lifting, and overall wellness, with Sarah busting common myths surrounding these areas. Sarah shares her story and the inspiration behind starting Burn Fat and Feast, explaining why weight training is essential and how lifting heavier weights can be beneficial. Plus, they discuss the importance of moving our bodies, even if it's just for a couple of minutes a day. Tune in to learn more about incorporating strength training into your day, why cardio is overrated for changing body composition, and more.

IN THIS EPISODE:

[3:45] Jenn shares what members are getting this week
[5:32] Sarah shares her story of being an overweight child to an anorexic teen to being a healthy and happy adult
[9:36] Cardio is for heart health
[14:06] The importance of strength and resistance training
[17:08] Why we should prioritize lifting heavier weights and repeating the same exercises
[19:27] What progressive overload is, what it isn’t and all about super setting
[26:04] Why you can spot train muscle, but can’t spot reduce fat
[28:34] Sarah discusses menopause and belly fat
[30:38] Balancing holiday eating with your wellness goals and how fitness “fits”
[34:07] How do you stay fit during a time crunch?

KEY TAKEAWAYS:

Walking is amazing for cardiovascular health. It is great for our heart health. We need it. That doesn't mean all of our workouts need to be straight cardio. You can have your heart rate elevated by weightlifting, which all women should be doing.
Starting in your late twenties, you lose muscle mass at 1-2% per year, leading to a loss of 15-20% by your forties if you don't engage in regular strength training. This condition, known as sarcopenia, accelerates the aging process. Prioritizing building muscle helps maintain strength and mobility and supports healthier aging overall.
For effective strength training, prioritize lifting weights that feel challenging by the last few reps or seconds of an exercise. Avoid sticking with outdated weight limits; choose weights that push your muscles to grow and stay strong over time.
You can strengthen muscles through exercises like sit-ups, but you cannot spot reduce fat in specific areas like the belly. Fat loss happens throughout the body and is influenced by your overall metabolism and hormonal changes. To manage body composition effectively, focus on consistent movement, balanced nutrition, and prioritize stress management and sleep, particularly during perimenopause.

QUOTES:

[6:17] “I won't say that I did everything right from there. I turned to over-exercising for many, many years. I would probably say over a decade of over-exercising after that. So, I've done everything wrong before doing anything right. Along the way, I wanted to know more about our bodies, what makes us work specifically as women, and how our bodies function.” - Sarah Thomas

[9:36] “Cardio, in general, is great for our heart health. So we have, for some reason, turned cardio into ‘this is what's going to change your body.’ It was never researched or meant to change our body composition. We have somehow morphed it into something it wasn't created to do.” - Sarah Thomas

“As we age, that intense cardio is registering to the body as a stressor, on top of all the stress we already have.” - Jenn Trepeck

[15:00] “I always say weightlifting is queen at this stage of your life. I mean, really! You know, I always say, we talk to perimenopausal women, but if you're in your twenties and your early thirties, pay attention, start doing it now. It is the best approach. I wish I had someone to tell me this in my late twenties and early thirties. So even if you're not here yet and you're listening. Do this now, do this now, because having muscle mass is what we need as we get older.” - Sarah Thomas

[34:56] “I would challenge you by saying, I bet you have five minutes after lunch to do something. I bet you could get up from your desk for five or 10 minutes and do something versus scrolling. Maybe you could still scroll social media and move your body. Maybe you can just get on the treadmill and keep doing that. But I would challenge you to say, if you have five minutes, if you have 10 minutes, you can still get up and move your body.” - Sarah Thomas

[35:19] “There are a lot of magical things that can happen when you get up and move after you eat. So, 30 minutes to an hour after you eat, it gives that glucose spike when you eat something, somewhere to go. And so it will decrease that insulin response, which will level out, so I'm getting kind of sciencey, but it will level out the glucose response, which we don't want the big spikes.” - Sarah Thomas

[37:41] “If you're like, I just don't have time, start there. Just get up two or three times throughout your day. Walk around, manage your stress and sleep well.” Sarah Thomas

RESOURCES:

Burn Fat and Feast - Website

GUEST RESOURCES:

Burn Fat and Feast - Instagram

Burn Fat and Feast - Facebook

Burn Fat and Feast - TikTok

Sarah Thomas - Pinterest

Sarah Thomas - LinkedIn

Burn Fat and Feast Podcast feat. Jenn Trepeck - Episode 128

BIO: Sarah Thomas

I am a personal trainer, fitness instructor, nutrition coach, business mentor, wife, mom of three, and the founder and CEO of Burn Fat and FEAST, a lifestyle program for women who feel stuck and frustrated with weight loss and overall well-being. Burn Fat and FEAST provides a proven, step-by-step system that educates and empowers women to finally shed excess weight, increase metabolism, and stop yo-yo dieting once and for all. At Burn Fat and FEAST, we teach women to live life to the fullest by focusing on progress over perfection!

I am passionate about teaching a positive mindset, food freedom, metabolic flexibility, hormone balance and fat loss to women in their 30s and beyond. I implement our BFF signature 3, 4, and 5 approaches for long-term, sustainable fat loss. This approach gives my clients results without feeling deprived or getting stuck in a plateau. I’ve been featured in TV and magazine publications such as Nashville's Talk of the Town, Franklin Lifestyle, The Tennessean, and Nashville Voyager, as well as on Podcasts and as a keynote speaker for national wellness and educational conferences across the country.

Nutrition Nugget: Compounding Consistency

Fri, 01 Nov 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about compounding consistency. A one percent effort each day can make a huge difference in a year when you are consistent. Jenn is providing some examples and reasons why compounding consistency is the ticket to changing your life. Tune in to learn how you can put in just a little effort each day and reap big rewards. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

8 Chemicals that Drive Overeating & Undereating (feat. Dr. Laurel Mellin)

Wed, 30 Oct 2024 07:00:00 -0400

Have you tried every diet under the sun to lose weight or stop overeating, and end up at the bottom of the ice cream pint before you realize what happened? You haven’t failed, our brains are literally wired this way. But we can rewire our brain’s “circuits” with a simple method called, Emotional Brain Training.

This week, Jenn is joined by Dr. Laurel Mellin to discuss Emotional Brain Training (EBT) and how it works to manage your under or over eating. Dr. Laurel starts the episode by sharing her experience with obesity, and how she overcame it with her EBT technique. She explains the science behind our tendency to over or under eat, the science behind EBT, the 4 circuits of the brain, and how someone can use EBT to change their life. Dr. Laurel gives a great deep dive into how we can be in control of our food, body, love and protection circuits so that we can live a life filled with more joy! Tune in to learn more!

IN THIS EPISODE:

[2:57] Jenn shares what members are getting this week!
[5:45] Dr. Laurel shares her story about turning to food for comfort.
[8:54] What are the chemicals in the body that drive over and under eating?
[11:06] How do these chemicals work together in a state of stress?
[17:19] Dr. Mellin discusses the three different stress responses and how we get stuck.
[21:43] What is Emotional Brain Training (EBT) and where do we start?
[27:11] How to rewire your eating habits.
[29:18] What happens to the eight chemicals after EBT?
[32:06] Why it can be hard to lose weight after you have healed your food circuit.
[38:15] Dr. Mellin shares about the one year program people tend to stick to for rewiring their brain circuits.
[40:05] What does the process look like throughout the year?
[41:00] Dr. Mellin answers rapid-fire off topic questions.

KEY TAKEAWAYS:

There are four circuits in our brain: the food circuit, love circuit, body circuit, and protection circuit. Each circuit plays an important role in our bodies and how they impact us is dependent on how they are ‘wired’.
The circuits in our emotional brain are what can make or break our lives. They get encoded there through no fault of your own. If you want freedom, you must rewire these circuits.
When you rewire your brain, you are more likely to experience, love, joy, and be able to face life head on.

QUOTES:

[3:52] “We have to stop focusing on the food. The food is the tail end of a fight or flight circuit that’s spewing chemicals that make you want to eat. Turn off that circuit and those chemicals won’t arrive, but as long as you’re focusing yourself and evaluating yourself and punishing yourself for what you ate, you’re not going to have the intentional control in your brain to focus on rewiring that circuit so you get lasting freedom.” - Dr. Mellin

[14:59] “What happens is all eight of those chemicals collude to make it virtually impossible for you not to overeat, feel bad inside, and gain weight. It’s all biochemical, and it’s all affected by one thing, the stress chemicals in your body.” - Dr. Mellin

[32:37] “I thought, I’ve got to go on a diet, and I said no, I’m not going to. I’m going to find my own natural weight. I’m not going to judge my body no matter what size it is. I’m going to eat when I’m hungry, stop when I’m dissatisfied, and use the EBT tool so I can do that. And what happened is food became a non-issue.” - Dr. Mellin

"You can rewire your brain for health, health in mind and in body." - Jenn Trepeck

RESOURCES:

The EBT website for the program

GUEST RESOURCES:

Latest Book 1-2-3 JOY

EBT Facebook Group

Dr. Laurel Mellin's Instagram

Dr. Laurel Mellin's LinkedIn

BIO:

Dr. Mellin is a health psychologist, New York Times Bestselling author, and founder of emotional brain training, a neuroscientific program for rewiring the brain out of stress overload and into states of joy and optimal health. She developed EBT during her 40 years as a professor of medicine at the University of California, San Francisco. Dr. Mellin is the executive director of the Solution Foundation, which conducts EBT research and trains health professionals and coaches to deliver EBT in their practices and online.

Nutrition Nugget: Temptation Bundling

Fri, 25 Oct 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about temptation bundling. Have you heard of it? You’ve probably even done it before. Temptation bundling is when you find things or activities that you want to do and tasks that you don’t necessarily want to do or have been putting off, and doing them together. Tune in to hear some of Jenn’s examples and how you can use this strategy to get more things done, plus how it ties into your Halloween candy! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Wellness Puzzle Podcast, Episode 207

How to Make Healthy Choices Easy (feat. Andrew Jobling)

Wed, 23 Oct 2024 07:00:00 -0400

How do we get ourselves to do the things we know to do? How do we make healthful actions a priority? This week's guest tells us the simple process. Better yet, he helps us make it easy too. Tune in to learn how to create new and lasting habits!

This week, Jenn is joined by author and speaker Andrew Jobling. The episode kicks off with Andrew talking about his journey restricting food while being a professional athlete, and how it led to a dark place in his health and life. He then shares how to create change through mindset, creating new neural pathways, and anchoring into your ‘why’. He describes what T.E.A.R.S. is, and how the process can create lasting change. They end the episode talking about what elements to focus on each and every day to create a healthful life. Tune in for some great insight and tips!

IN THIS EPISODE:

[5:08] Jenn shares what members are getting this week!
[7:13] Andrew shares his story about restricting food, and ending up in a dark place.
[12:47] Why did Andrew decide to write his first book?
[14:48] How do we create change?
[23:30] Andrew shares a practical application of step 1 of creating change.
[25:21] Andrew explains part 2 of the change process.
[30:30] What does T.E.A.R.S stand for?
[33:22] Do you need to focus every day on the elements of being healthy?
[42:28] Andrew answers rapid fire, off topic questions.

KEY TAKEAWAYS:

There is no such thing as a quick fix, you have to do the work. Change is simple, but that doesn’t mean it’s easy.
The first thing you have to do when changing your habits is understand how you want to live, create a vision of life and identify why it’s important.
You can change your results by changing your mental state.
To change, pick one thing that you need to do differently, one thing that’ll have the greatest impact on your energy, on your health, on your self esteem. Do it every day consecutively for 63 days to create a neural pathway in your brain to create an unconscious habit.

QUOTES:

[4:38] “We’re told not to eat these foods because they’re not good for us, yet the stress that’s created by avoiding them can be far more damaging than actually indulging every now and then.” - Andrew Jobling

[9:37] “I became very interested in nutrition. I got very interested in learning about how to eat healthy and sustain it, how to eat to lose weight, how to eat not to get a result, not to get into an outfit, not for a quick fix, for an event or a moment of time, but for a lifetime. And it finally dawned on me that indulgence is part of that.” - Andrew Jobling

"There's 2 types of change: physical change and chemical change...Physical change is not permanent...Chemical change is something where once it's changed it will never ever ever ever go back...What we're changing in the human experience is not a physical thing; what we're changing is a mindset.” - Andrew Jobling

[31:48] “If you can identify the negative thought and replace it with a positive one and reinforce and affirm that thought, then that will change your emotional state, your actions, your routines, and hence the results you start getting in life. Simple, not easy.” - Andrew Jobling

[42:01] “Well, let me just give you some perspective. There is no such thing as tomorrow. No one’s ever lived in tomorrow because as soon as midnight strikes, guess where we are? We’re back in today. There is no such thing as next week, there is no such thing as next year. It’s an imaginary concept, no one’s ever been there, the only place we ever have is now, is today. So if you don’t start today, effectively what you’re saying is I’m not starting.” - Andrew Jobling

RESOURCES:

Andrew Jobling's Facebook

GUEST RESOURCES:

Andrew Jobling's LinkedIn

Andrew Jobling's Instagram

Andrew Jobling's X

Andrew Jobling's YouTube

Andrew Jobling | Empowering you to live a life of joyful longevity

BIO:

Andrew Jobling played professional Australian Football for seven years at St Kilda Football Club. He is the best-selling author of eight published books, including his newest book T.E.A.R.S. of Joy. With over 30 years in speaking, leadership, mentoring, health and well-being, Andrew provides powerful mindset strategies to empower permanent positive change.

Nutrition Nugget: Being Ticklish

Fri, 18 Oct 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about being ticklish. She is discussing the science behind being ticklish and why some people aren’t ticklish at all! Tune in to learn why we can be ticklish at times and not others, plus why being ticklish has an evolutionary component! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Healthier Haul: Costco Edition

Wed, 16 Oct 2024 07:00:00 -0400

With so many items available at Costco, it can be tricky to determine what is a truly healthier option vs. what is just marketed as a good option. Jenn is here to help!

This week, Jenn is diving into all things Costco. She walks through a variety of items from meat, to refrigerated foods, frozen foods, and even some non food items. Jenn discusses the nutrition facts, how you can spruce up a meal using some Costco items for quick meals, and what she would stay away from. This is definitely an episode to listen to before you hit Costco for your next food haul! Tune in to learn what you should add to your cart!

IN THIS EPISODE:

[2:12] Jenn shares the recipes members are getting this week!
[5:34] What are some good meat options at Costco considering the type and price?
[13:34] What is the quality of the food in the refrigerated sections?
[17:09] Are there healthy noodle options available at Costo?
[19:54] What are some good frozen food options?
[26:29] Which snack options are good to buy at Costco?
[34:01] Any good non-food items you should look out for?

KEY TAKEAWAYS:

Costco meats are a great option for price and quality!
Even if something is marked “healthy” make sure you check the ingredients and amount you are getting for the listed price.
You always have the option to create meals that add in healthy options - for example Kevin’s mongolian beef with some organic veggies.

QUOTES:

“We know that in any store, the produce is going to be our best option...the organic berries at Costco are, hands down, the best prices I've seen anywhere...they actually have quite a bit of organic produce.” - Jenn Trepeck

[5:36] “So they have organic ground meat. First of all, four pounds for $24.99 for organic ground beef is wild. I was curious, it doesn’t say it on the package if they are grass fed, so I went to the internet, according to the internet it is grass fed. I think it is more challenging to find organic grass fed beef for that kind of price, which is why I thought it was notable. Actually, the same for the organic, boneless, skinless chicken breasts, they are $5.99 a pound.” - Jenn Trepeck

[9:37] “Some things at Costco are region or geography specific. So, not to say that everything we found here you'll find at your Costco, but you know, I think if they have them at any Costco, it's something you could even ask your Costco for.” Jenn Trepeck

[16:10] “I would say, add vegetables to this right. Round out your meal, it’s going to give you some of the fiber and I would add some quality fat in there also. You can make a meal in a few minutes for your family, but for something that’s pre-packaged and one of these sauces, I’ve seen way worse.” - Jenn Trepeck about Kevin’s Chicken

"Anytime we are getting these frozen, or already prepared in some way, foods, they are adding these other things to it, that you're not getting if you bought ground chicken or the chicken breast. But, this is a healthier option compared to some of the other ones that you could pick.” - Jenn Trepeck

[36:34] “I live in the world of practicality vs. idea. You know, only eat green things, not that that’s even an idea, but you know what, I think some people can make it feel like if you are choosing some of these pre made or prepared or frozen things that you’re failing, and I think that’s 100% not the case.” - Jenn Trepeck

RESOURCES:

Find Your Nearest Costco

Nutrition Nugget: Gatorade Protein Bars

Fri, 11 Oct 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Gatorade Protein Bars. These protein bars are marketed as all the rage amongst fitness professionals, but are they the best option for you? Tune in as Jenn walks through the nutrition facts and her likes and dislikes about this protein bar, so you can determine if it’s something you want in your pantry. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Feeling Off Track? Follow the CURVE (feat. Anna Dearmon Kornick)

Wed, 09 Oct 2024 07:00:00 -0400

Do you feel stuck when things get too overwhelming? Do you wish there was a better way to navigate busyness or crazy schedules, especially when life throws you curveballs? Our guest today shares her CURVE method to help take the stress out of seemingly uncontrollable situations.

On this week's episode, Jenn is talking with time management coach Anna Dearmon Kornick. They discuss how a large percentage of our day is controlled by habits and routines, which serve us well until the unexpected issues arise. What’s the best way to handle emergencies and the curveballs of life? Anna breaks down her CURVE method that helps people navigate difficult situations faster and simpler so they can move forward. Whether you are a mom trying to survive with busy kid schedules and work, or someone who feels like they are constantly busy and out of time, this is a great listen to provide tools that can put your mind at ease. Tune in to learn more!

IN THIS EPISODE:

[2:21] Jenn shares what Salad with a Side of Fries members are getting this week!
[5:05] What did Anna learn while working for a Congressman and Lieutenant Governor?
[12:47] How did Anna’s life shift after she decided to leave her role under the Congressman?
[15:15] Why is Anna such a big fan of routines?
[17:41] What’s Anna's take on busy and good busy?
[20:27] How do routines and habits work together?
[24:15] What is the CURVE method?
[30:54] How can people navigate situations faster and simpler so they can move forward quicker?
[33:47] How can we navigate schedules during the upcoming busy holiday season?
[41:23] Anna shares her final thoughts about routines.
[41:49] Rapid fire, off topic questions with Anna.

KEY TAKEAWAYS:

Routines end up serving as the absolute foundation of your life that everything else builds upon.
When busy times come up, and there are things happening outside of the norm, utilize CURVE (Control, Understand, Resources, Vital, Enlist) to help you navigate what you are coming up against.
If you are constantly dealing with curve balls - look to see if they are truly external factors or if they are something that you are creating unknowingly. Sometimes curveballs can be avoided with the right routines in place.

QUOTES:

[10:42] “Sometimes, whenever you are so involved, ingrained, and you throw so much of yourself into your work, I’m sure everybody maybe has experienced this at some point, you really start to lose pieces of yourself along the way. Especially when you’re in a crisis situation and you are there for someone who is in the worst experience that they have ever had in their entire life.” - Anna Dearmon Kornick

[15:28] “We spend likely more than half of our days just engaged in habit based behavior. We are living a lot of our life on autopilot, in that we are following the same well worn paths throughout our day.” - Anna Dearmon Kornick

[33:16] “It makes so much more sense to learn from other people and to get help from other people instead of just trying to do it all yourself, because you feel like it doesn’t count if you don’t do it all yourself.” - Anna Dearmon Kornick

“If, also, what helps you feel in control of your day and your life is maintaining some of your routines, then that's where we enlist the support. If someone else needs to pick up your kids so that you can get your activity in that day, that is just as valid, and potentially vital, as anything else that's specifically connected to the curveball.” - Jenn Trepeck

[41:24] “I just want to encourage you that if the idea of getting routines set up in your life feels daunting or overwhelming, just start with one. Just start with your morning routine and really get that dialed in and you’ll see the ripple effect that comes across your entire life.” - Anna Dearmon Kornick

RESOURCES:

Anna Dearmon Kornick's Website

GUEST RESOURCES:

Anna Dearmon Kornick's Instagram

Anna Dearmon Kornick's Facebook

Anna Dearmon Kornick's Pinterest

Blueprint to Balance Website

BIO:

Anna Dearmon Kornick is a highly sought after time management coach and keynote speaker, top 1% globally ranked podcast host of It's About Time, and founder of the It’s About Time Academy. A true Louisiana firecracker who has become known for making time management fun, Anna helps busy professionals and business owners struggling with overwhelm manage their time using her personality-driven HEART Method.

Building on more than a decade of experience in the fast-moving, high-stakes world of political and crisis communications, it’s no surprise that Anna thrives on creating order out of chaos. Early in her career, she wrangled media for a Lt. Governor and managed the hectic schedule of a U.S. Congressman. Her rapid response background and relentless approach to problem-solving position her as the go-to expert for purpose-driven time management for busy professionals.

Nutrition Nugget: Rucking

Fri, 04 Oct 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about rucking. Have you heard of it? It is when you walk while carrying extra weight on your back which is said to have a host of benefits. Does Jenn think rucking is a good element to add to your movement routine? Is it safe for everyone? Tune in to hear her thoughts. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

You Are Not Alone: Relapse Rate

Wed, 02 Oct 2024 07:00:00 -0400

If you’ve ever lost weight only to gain it back, you are not alone! This weight re-gain is referred to as relapse and it’s extraordinarily common and this is a must listen! Jenn explores the complexities of breaking the yo-yo dieting cycle, understanding relapse rates in weight management and what we can do to reduce our own relapse rate.

This week, Jenn discusses the psychological and behavioral challenges of maintaining weight loss, emphasizing the importance of mindset and the tendency to revert to old habits. Drawing parallels to alcohol and smoking breaks, they highlight societal stigma and personal identity issues. The episode emphasizes the need for a holistic approach to lifestyle changes, focusing on sustainable habits and self-awareness to achieve long-term health and wellness.

IN THIS EPISODE:

[01:53] The concept of relapse rates in weight management and behavior change.
[03:01] Jenn shares the recipe and tool members get this week..
[07:38] The importance of mental and behavioral shifts for maintaining weight loss.
[10:35] Weight management relapse rates to those in alcohol recovery.
[12:16] What are some of the stigmas associated with weight loss and identity?
[23:06] Why individuals regain weight, focusing on the physiological changes during weight loss.
[25:05] How low blood sugar affects behavior and the tendency to revert to old habits.
[26:01] The importance of quickly noticing when old behaviors resurface to minimize relapse duration and addressing the challenge of changing self-identity from being a dieter to a healthier individual.
[30:14] Shifting perspective on cheat meals from frequent indulgences to occasional treats for special occasions.
[37:00] What are the tools and behaviors that can help reduce our relapse rates?

KEY TAKEAWAYS:

Understand the importance of consistency and sustainable habits to avoid the pitfalls of repetitive weight loss and gain.
Recognize the mental and behavioral hurdles that come with keeping the weight off, and develop strategies to address them.
Remember what the parallels are between weight management and other behavior changes, such as quitting smoking or reducing alcohol consumption, but unlike those situations, the goal here is not a relapse rate of zero.

QUOTES:

“Maintenance is the least sexy thing there is, and what can happen is we accomplish this success and then we stop doing the things that got us there.” - Jenn Trepeck
"When I work with my clients, it's 12 weeks to build the tool belt so you can go live the rest of your life. It's building the tool belt to handle whatever comes our way.” - Jenn Trepeck
“There's a misconception of how change works. We're led to believe, and we want to believe, that we flip a switch or check the box and then onward! That's not really how it happens...at all!” - Jenn Trepeck
"We end up losing the weight as water, muscle, and bone. The scale stops moving, we get frustrated, we go back to those eating habits, and we gain the weight back as fat." - Jenn Trepeck
"Our objective is not zero relapse; it's to make the relapse shorter, recognize it faster, and have a shorter, quicker path to moving forward." - Jenn Trepeck

RESOURCES:

Celebrating 3 Years with the 5 fat factors

Willpower Won’t Power

How to Cheat

Take your foot off the gas (Reverse Dieting)

Nutrition Nugget: PFAS and Weight Gain

Fri, 27 Sep 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about PFAS and weight gain. These are chemicals that don’t break down in our bodies or in the environment. PFAS can be found just about everywhere in our modern lives. Research is showing that PFA’s impact weight gain and potentially by more than our diets(!), but how? And is this really possible? Tune in to find out! ! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Train Like an Olympian Nutrition Nugget

Caveman Biology in a Very Modern World (feat. Dr. Kathy Campbell)

Wed, 25 Sep 2024 07:00:00 -0400

It can feel so frustrating trying to determine what will actually work when it comes to health and weight loss. Maybe you feel like you’ve tried everything, or you’ve been dieting for more than 10 years and still aren’t seeing the results you want. Tune in to understand why.

This week, Jenn is joined by community pharmacist Dr. Kathy Campbell to discuss how our bodies are (or aren’t) adapting in this modern world. Dr. Campbell shares why people are experiencing metabolic dysfunction and what we can do to battle it, given that she calls obesity “modern-day famine.” She talks about what factors in the world are impacting our health, and what is going on at a chemical level that we may not even be aware of. Dr. Kathy Campbell shares how to identify our own health culture, and determine what tweaks we need to make to have the biggest impacts. Oh! And Jenn also asks about GLP-1 drugs like Ozempic and Wegovy! Tune in to learn more.

IN THIS EPISODE:

[3:55] Jenn shares what members are getting this week.
[5:53] Dr. Kathy Campbell shares her personal experience with weight management.
[8:11] What does Dr. Campbell do as a community pharmacist?
[12:16] How does metabolic dysfunction work in our bodies?
[14:37] What are some of the consequences or expressions of our primitive caveman biology living in conflict with our modern world?
[20:02] Dr. Campbell talks about how we are being failed and how that impacts our health.
[23:25] How can you start to identify your own health culture and the tweaks you can make for big impacts?
[27:55] What does culture mean to Dr. Campbell?
[31:16] What does Dr. Campbell think about GLP-1’s?
[37:08] Rapid fire, off topic questions for Dr. Kathy Campbell.

KEY TAKEAWAYS:

What the body is doing is a hundred percent of the time appropriate to the environment with which it is surviving. It’s not just the macro environment like the air around us, it’s also the internal environment of the body, what’s going on within the cellular level.
You are the expert of your own body. Use yourself as a type of science experiment, try things and see if they work for you. If they don’t try something else.
There is a time and a place for medicine, but if you are taking pharmaceuticals and are not changing your habits and your lifestyle, you are doing your body a disservice. GLP-1’s can be a tool in your tool box, but you also have to put in the work to fix your gut and focus on your overall health.

QUOTES:

[9:41] “The problem isn’t our genetics. The problem is we’ve had a catastrophic environmental change for our human self and we have not evolved. I don’t know that we will evolve to actually survive the current environment.” - Dr. Kathy Campbell
“When people come to me, most are over-fed and under-nourished. That ends up in a place of metabolic dysfunction, insulin resistance, we observe it as obesity.” - Jenn Trepeck
[12:54] “The critical chemistries I see in the body are nutrients, oxygen, sunlight, water, love and connection. When I speak to my peers, I call it pharmacology, food pharmacology, and the hardest one is stress pharmacology.” - Dr. Kathy Campbell
[24:32] “You’re the only biochemical you, you’re a unique organism living in a unique life with a unique history. You have to create around you a team, and I call it a partner’s in health team. You need somebody that is a coach, you need a farmer, you need a doctor, you need a physical therapist, you need a massage therapist, if you don’t have a good hairdresser on there, you’re missing out. They’re all part of almost a mirror, because often we’re the last ones to know when the function slips, but that’s an honest journeying through our health.” - Dr. Kathy Campbell

RESOURCES:

Olympics vs. Everyday Athletes Podcast

Dr. Kathy Campbell's Website

GUEST RESOURCES

Dr. Kathy Campbell's Instagram

GUEST BIO

Dr. Kathy M. Campbell, the driving force behind DrKathy Health, LLC, has been a clinical community pharmacist in Oklahoma for over 30 years. Her popular TEDx University of Tulsa talk, “Obesity: The Modern Famine,” highlights her innovative approach to community health, where she combines medical insight with her personal journey with obesity.

Harnessing a profound love for applied science and an empathetic

approach, Dr. Kathy has made it her mission to address patient challenges innovatively, often realizing that pivotal solutions stem from meaningful conversations. An advocate for proactive health, her expertise lies in melding the intricacies of food and stress biochemistry with traditional pharmacy. Her journey of personal health, managing obesity from a young age and losing 150 pounds, fuels her understanding and passion for proactive health management.

A proud alumna of the University of Oklahoma, Dr. Kathy boasts a bachelor of science in both zoology and pharmacy and later completed her doctorate of pharmacy in 2005. Moreover, her innovative streak in the pharmacy profession has positioned her as a go-to consultant for industry giants like Designs for Health and InBody.

A lifelong resident of Tulsa, OK, Dr. Kathy cherishes her 25-year bond with her supportive husband, Royce Campbell. Together, they nurture three young adults—Emma and her husband Bradly, and their youngest, Abby.

Nutrition Nugget: OWYN Protein shakes

Fri, 20 Sep 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about OWYN Protein Shakes. With so many pre-made, single-serve protein shakes out there, it can be hard to determine which is the best option for a quick on the go snack. Jenn breaks down the nutrition facts and marketing for OWYN Protein Shakes and gives her insight on how they are using ingredients. Tune in to learn more if you should include OWYN protein shakes in your diet. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

The Mess of Stress Episode

Metabolic Flexibility

Wed, 18 Sep 2024 07:00:00 -0400

Understanding how metabolism works and all the different aspects that go into metabolic health can feel overwhelming. This week Jenn is breaking it all down into digestible pieces, so you can create metabolic flexibility.

In this episode, Jenn is discussing metabolic flexibility. This is the body’s ability to burn different types of fuel (sugar or fat) depending on what’s available. She breaks down the different aspects that go into creating metabolic flexibility, including sleep, stress, movement, and nutrition. Jenn provides some great examples of how to implement each of these factors into your daily life, and which are most important when getting started. She takes the overwhelm out of this complex topic so that you can get started with one small thing today to create more metabolic flexibility in your life. Tune in today to learn more!

IN THIS EPISODE:

[3:15] Jenn tells members the recipe they are getting this week and about the quarterly live Q&A.
[5:23] What is metabolic flexibility?
[7:24] What is metabolism and how does it work?
[8:37] What is metabolic health and what are the indicators of metabolic health?
[13:45] What are the benefits of being metabolically flexible?
[18:11] How does intermittent fasting and the keto diet impact metabolism and metabolic flexibility?
[27:12] Does sleep impact metabolic flexibility?
[31:21] Why does stress impact metabolic flexibility?
[35:18] How does exercise influence metabolic flexibility?
[40:00] Jenn summarizes how all these aspects come together when it comes to your health.

KEY TAKEAWAYS:

The ketogenic diet was originally designed to help treat seizures. If you do not experience seizures, the keto diet isn’t meant to be followed for life.
Sleep is one of the most accessible, effective ways to support metabolic flexibility.
The key factor to ensure that we remove fat without losing as much muscle is eating quality and sufficient amounts of protein and strength training. We need all the macronutrients in order to maintain muscle mass and not turn the muscle into fuel.

QUOTES:

[2:29] “Metabolic flexibility is the body’s ability to use different sources of fuel, depending on what’s available. So essentially it’s the body using sugar or glucose or fat as it’s fuel. In an ideal scenario, the body’s able to adapt depending on what's available and it might go back and forth.” - Jenn Trepeck

[19:33] “When we’re eating processed foods, higher glycemic carbohydrates, foods that look like food but are really new to nature molecules, devoid of nutrition, it sets us up for challenges with glucose and insulin and again, allowing our body to do what it’s supposed to do. So whole, real foods meeting those dietary needs.” - Jenn Trepeck

[34:53] “Think about all the little things that you can build into your day to help chip away at that stress whether we feel like we’re stressed in that moment, so that we can start to make the shift and turn off that nervous system response that keeps us in that glucose burning state.” - Jenn Trepek

[44:35] “If you are in a place where you’re experiencing all of those symptoms, or signs of metabolic rigidity, let's start with a progression of working towards whole foods. Hitting our protein, fiber, quality fat. Let’s work to get our blood sugar in these middle ranges. Make sure we have all the stress reduction, the sleep, the movement, all of these other elements in place, and then we can evolve into a place where we start to experiment with some of the other things.” - Jenn Trepeck

RESOURCES:

Nutrition 101 Episode

Sleep on it Episode

Beyond Cardio Episode

Autophagy Nutrition Nugget

Morning Routine Checklist Episode

Nutrition Nugget: Mindset is a Muscle

Fri, 13 Sep 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's explaining why and how mindset is a muscle. She explains how to workout your mindset muscle, and the best ways to fuel it. From books, to meditation, to who you surround yourself with daily, there are a variety of ways to exercise your mindset muscle! Tune in to learn more. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Hidden Sugar & The Sugar-Free Challenge

Wed, 11 Sep 2024 07:00:00 -0400

Do you know how much sugar you eat in a day? The answer may come as a shock, but Jenn is here to help us understand our sugar intake and give us practical steps to eat less sugar, and still enjoy our food.

Are hidden sugars sneaking into your food? Today, we're diving deep into the surprising places sugar hides and the powerful impact it can have on your body. Navigating how much sugar you're consuming can feel overwhelming, but Jenn is here to break it all down for you. Join us as we explore the many names sugar goes by, simple strategies to reduce it in your meals, and practical tips to stay on track as you transform your habits for better health.

IN THIS EPISODE:

[02:37] Members’ Recipe for this week & quarterly live session with Jenn.
[4:40] How much sugar does the average American consume?
[7:43] Why do things taste sweeter?
[9:54] What happens in the brain when we consume sugar?
[13:48] How many different names are there for sugar?
[19:40] How can you know if you need to reduce your sugar intake or if you are experiencing a different issue?
[24:58] What are the best ways to ditch sugar?
[28:22] What sugar swaps can you make to hit the sweet spot while avoiding processed foods?
[29:50] Should you ditch sugar cold turkey or do a gradual reduction?
[35:12] How should you start your day to avoid blood sugar extremes and sugar cravings?
[38:35] What are the best ways to stay accountable when creating new habits?

KEY TAKEAWAYS:

Every blood sugar challenge or metabolic health challenge isn’t necessarily because of sugar. Other factors could include: low vitamin D, gut health, poor sleep, snacking, nutrient deficiencies, emotions, and more.
Do a cold turkey, 7 day sugar detox can help you see what impact sugar has on you. It also allows you to write some new rules for yourself, and look at what guidelines you want for yourself after the 7 days when it comes to sugar.
Accountability can create the perfect environment for changing your habits. Whether that’s a coach or a buddy, who can you connect with when the struggles come up? It will be easier than doing this on your own.

RESOURCES:

Debunking Detox Episode

QUOTES:

[5:29] “The latest research I saw was from September of 2023, in a day 34 teaspoons of sugar, which is more than 500 calories. That equates to 100 pounds of sugar per year, per person.” - Jenn Trepeck

[27:21] “My top tip when you start: Be sure you’re eating sufficient protein and eat regularly enough to keep your blood sugar in sort of this middle range. We want fluctuations, just not extremes.” - Jenn Trepeck

[32:34] “Red lines can help us have more willpower, it cuts the chatter in our minds. So if we can do seven days with those red lines, what I see, frankly, all of my clients in the last 17 years, seven days of red lines, eliminates a vast majority of those cravings and then our awareness of when those cravings show up and what we can use instead is infinitely easier than when we tiptoe.” - Jenn Trepeck

Nutrition Nugget: Rice Cakes

Fri, 06 Sep 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about rice cakes. Rice cakes get a lot of attention as a great quick healthy snack…but are they really? Jenn walks through the nutrition facts, explains how they are “empty carbs” and yet still shares great tips for how you can healthfully implement rice cakes into your day, if you enjoy them. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Willpower Guzzlers Podcast Episode

Your Default vs Your Design (feat. Kate House)

Wed, 04 Sep 2024 07:00:00 -0400

Jenn and her guest Kate are letting you in on a little secret today - you have the power to change your life. This episode is packed full of tips on how to stop living your life on default mode, and how to design the life you live.

This week, Jenn is joined by empowerment coach Kate House. Kate shares about her quarter life crisis, and how she determined that she needed to take control of her life in order for it to change. She talks about the best ways to deal with contentment and comparison during bumpy seasons of life. Kate shares how she creates goals with her clients utilizing her framework Goals with Soul, and how to make new habits with simple tweaks in your day to create long lasting habits. Tune in to learn how to create goals with intention to fit into your life.

IN THIS EPISODE:

[6:19] We meet Kate as she shares her quarter life crisis.
[12:20] What is the difference between default and design, and how do you bridge the gap between the two?
[18:40] How do you deal with contentment?
[20:50] What are the best ways to deal with comparison?
[26:20] How can you determine what you want to focus on in the next season of life (or right now)? What is a Goal with Soul?
[34:43] Kate shares an example of breaking down your goals and making them truly attainable.
[39:46] How can you work through imperfect action?

KEY TAKEAWAYS:

A Goal with Soul starts with an intention. It is aspirational, attainable, meaningful, and seasonally appropriate.
Action creates clarity and it’s what moves us forward. Make the action for your goal to be as small and simple as possible, so that it’s almost too easy to do it.
Show up for yourself imperfectly, you will learn along the way and eventually master the skill. Action helps you create clarity and is what creates results.
Life goes through seasons, and there may be times when you have more time to take action and push your life forward, and other times where you need to slow down and focus on what is in front of you while implementing joy in the little pockets you have available.

QUOTES:

[7:47] “I actually did have a light bulb moment because that was the moment I realized, oh my gosh, I am the only person who can change this for myself. Dennis can’t do it for me, my boss can’t do it for me, I have to take ownership of my life and I have to decide to pour myself into the things that feel fulfilling, that feel like I’m living by design, cause up until that point, I was kind of living by default.” - Kate House
[8:36] “Nothing changes if nothing changes, and also what I’m not changing, I’m choosing.” - Kate House
[13:48] “To me, living by design means hitting pause on the busyness of life and taking time to really be present with the people that I love most. The cool thing to me about living by design is that it is unique for each and every one of us.” - Kate House
[41:24] “Ed Mylett had this great quote on a podcast years ago, he said imperfect action beats perfect inaction every time. I draw on it so often to inspire me to take action and to do it imperfectly, and to be ok with the fact that I can’t start something new, I can’t be a beginner at something and also be a master at it at the same time.” - Kate House
"We're setting up the systems for the most hectic of days, not for the ideal day." - Jenn Trepeck

RESOURCES:

The 12 Week Year: Get More Done in 12 Weeks than Others Do in 12 Months

Free month of LBD Collective Membership

GUEST RESOURCES

Kate House's Website

Live by Design Podcast

Kate House's Instagram

Overcoming Overwhelm Masterclass

GUEST BIO

I’m Kate House, your host of the Live By Design Podcast and founder of the empowerment coaching program - the Live By Design Collective!

I help women who feel stuck and overwhelmed and want to move through life with confidence and clarity set and actually achieve their personal goals with soul via mindset shifts, personal growth practices, healthy habits, and guilt-free self care!

You can find me living in my small town of Gettysburg, PA with my husband (and college sweetheart!), my two little boys, and two mischievous pup dogs too.

As a Behavior Change Specialist, Empowerment Coach, Top 2% Globally Ranked Podcaster, and Virtual Summit Host, I’m perfectly poised to support you in living by design and not by default via my signature method: The Live By Design Blueprint.

⭐ Because YOU are the architect of your extraordinary life! ⭐

Nutrition Nugget: Naked Carbs

Fri, 30 Aug 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about naked carbs. Maybe you’ve been hearing of naked carbs lately but you aren’t exactly sure what that means. Eating naked carbs means that you are eating carbs by themselves, which can cause blood sugar spikes. Don’t worry, you don’t have to give up your favorite foods. Jenn walks through various studies around combinations of foods and shares the best way to incorporate high quality carbs into your diet. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Plantastic Cooking (feat. Gwen Kenneally)

Wed, 28 Aug 2024 07:00:00 -0400

We all know that we need to eat more vegetables, but what if you just can’t stand them? And what if the only way you can think of to eat them is salads? Maybe you just haven’t cooked vegetables in a way that you truly enjoy. Our guest this week offers ideas and tips but, above all, encourages you to play with your food to find what you love!

On this week’s episode, Jenn is joined by Hollywood caterer and cookbook author, Gwen Kenneally. Gwen gives some great tips on how to make vegetables pop and become more desirable to add into your daily food. She shares some simple ways to get started when cooking vegetables, and provides tips on how to season them and experiment with new ways of serving them up on your plate. Gwen talks about the best tools to have in your kitchen, and shares some of her family favorite recipes! Tune in for some great tips and tricks to add more plants to your plate. Don’t forget to grab her Plantastic Cookbook also!

IN THIS EPISODE:

[5:10] Gwen shares her story and what led her to focusing on plant based cooking.
[8:50] What are some simple ways to cook vegetables aside from roasting and steaming?
[11:28] How can someone determine the best ways to season vegetables?
[13:20] What are some vegetable combination ideas?
[18:59] Gwen shares recommendations on how to make vegetables that people usually stay away from such as kale, mushrooms, and cabbage.
[24:33] What are some great staples to keep in the house that are versatile and easy to use?
[25:58] How else can you use quinoa, beyond as a rice substitute?
[27:53] How can you identify and use jackfruit?
[30:32] What are the best kitchen tools to have on hand?
[32:18] How can you make family favorite recipes - especially with school lunch season coming up?
[33:45] Which recipes from the Plantastic Cookbook are best for nights when you are short on time?

KEY TAKEAWAYS:

Play around with your food, try different spices, herbs, seasonings, etc. Try cooking them in a different way, barbecuing, steamed, roasted, etc. Experimenting will open up all kinds of possibilities for you.
The recommended goal is to have at least 30 types of plants in your diet per week for great gut health.
Meal prepping can make a huge difference and save you time throughout the week. Do your shopping on a weekend, wash everything, cut it up, prep it, it’ll save you a lot of time during the week.

QUOTES:

[14:09] “When chefs are like, oh no, you have to do it this way, I’m like, no, you get to play with your food. You get to have fun, and you get to create it for yourself and anybody you’re cooking for.” - Gwen Kenneally
“It's really about playing...if you're not so worried about how it's going to turn out...I think sometimes we take it so seriously and we're so afraid of 'what if I don't do it right?' Well, the chocolate chip cookie was invented by mistake.” - Gwen Kenneally
[30:33] “A microplane is the long grater that you can put it over a pot and grate your garlic and ginger right over it. That’s a great tool. A good, sharp knife. Invest a little money in a knife because if you’re chopping and prepping nothing is better than a good knife.” - Gwen Kenneally
[33:04] “I mean we used to get a sandwich, a carrot and an apple, but I think if you do lots more little portions of lots of different things, you’ll get them to start eating and trying more and if their friends are eating it, that’s the best.” - Gwen Kenneally
"There’s 0 evidence that 100% of people would benefit from a plant-based diet but there IS OVERWHELMING evidence that 100% of people would benefit from adding more plants to their diet. Hopefully today we made that a bit easier for you." - Jenn Trepeck

RESOURCES:

Back to the Kitchen Catering Website

GUEST RESOURCES

The Plantastic Cookbook Goodreads

Gwen Kenneally's Instagram

GUEST BIO

Gwen Kenneally is a Hollywood caterer, highly acclaimed chef and food enthusiast with over 20 years of culinary experience. She is known for her innovative and sustainable approach to plant - based cuisine. Gwen is passionate about creating delicious meals that are good for both people and the planet. Her work has been featured in top culinary publications, and she continues to inspire food lovers around the world with her creative recipes.

Gwen has been featured in numerous publications and TV shows, and she brings her wealth of knowledge and expertise to her latest cookbook.

She believes that plant - based cooking is not just a trend but a lifestyle that promotes health, ethical consciousness, and a greener planet.

Nutrition Nugget: 30 Seconds A Day

Fri, 23 Aug 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about 30 seconds a day. What if Jenn told you that you could reprogram your brain to be healthier by committing to doing 30 seconds of something a day. Based on two recent studies that she has read, she is explaining what you can do to reprogram your brain, and why it takes such little time. What will you do with your 30 seconds? Tune in to learn more. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Live from New York...It's Salad with a Side of Fries!

Wed, 21 Aug 2024 07:00:00 -0400

We can’t believe we have hit 5 years of Salad With a Side of Fries! This episode highlights audience questions from the Live podcast recording in NYC. Tune in to hear the answers to those questions that can benefit anyone on their health journey. If you’re new to Salad with a Side of Fries, this is a great episode to start with.

In this episode, you will hear questions that audience members asked Jenn during her Live podcast recording in NYC to celebrate 5 years of Salad With a Side of Fries. Audience members get the opportunity to ask their questions and receive live coaching from Jenn. Questions include how blood sugar works, how to manage insulin resistance, if you should drink soda, why someone may have a sudden weight gain and so much more. Whether it’s your first time with us or you’ve been a listener for the last five years, tune in to hear questions from everyday people that you are likely wondering for yourself.

IN THIS EPISODE:

[6:15] What made Jenn start her podcast?
[10:37] Jenn explains why burning fat and storing fat are related to blood sugar.
[14:30] What happens when you are insulin resistant?
[15:50] Why is fat important and what types should be added to your diet?
[22:10] Which is worse - regular soda or diet soda?
[23:35] How can you determine the first thing that you should change when it comes to your health?
[25:54] How do you determine how much food you should eat?
[29:14] What can cause sudden weight gain?
[33:14] Where do you find the best support for your health journey (health coach, nutritionist, etc.)?
[37:33] What are some things that Jenn has given up in her diet and why?
[42:46] Jenn addresses intermittent fasting and how it works with the body.
[47:59] If you are drinking alcohol, what’s the best way to approach it?

KEY TAKEAWAYS:

Protein and fiber at every meal makes removing fat no big deal (and eat some quality fat too).
What’s one thing you want to change about your health today or prevent in the future? The answer to that question is what you should start with on your health journey. One thing at a time, one step at a time, one thing to move your health forward.
Balancing blood sugar is key to removing fat. Start your meal with protein, fiber, and fat, then add in high-glycemic carbs and the dessert to keep yourself from spiking your blood sugar too high. If you start with high-glycemic carbs or sugar, your insulin spikes and then gets stored as fat.

QUOTES:

[10:37] “Whether you are burning fat or storing fat is a function of blood sugar.” - Jenn Trepeck
[12:24] “When we eat too little, when we cut out whole food groups, when we dramatically cut calories, our body doesn't realize that there's a refrigerator full of food that we’re choosing not to eat. And it says, you won't kill me, I will survive. So anything it gets, it stores as fat because fat is fuel stored to be used later.” - Jenn Trepeck
[45:01] “Because we’re all losing it as water, muscle, and bone, gaining it back as fat, losing it as water, muscle, and bone, gaining it back as fat. So over time, we could end up at the same number on the scale as we were before, but by our body composition, we’re actually fatter at that number, which means our health is not the same.” - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Velveeta

Fri, 16 Aug 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Velveeta. After seeing a trending recipe on social media with Velveeta as the “star of the recipe”, Jenn had to take a look at the nutrition facts. She was floored by the facts that she found and the amount that would be used and consumed in the trending recipe. Tune in to learn more about Velveeta to decide if you want to include it in your diet, or if you’ll pass on it. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Birth Control Part 1 Episode

IBS is a BS Diagnosis (feat. Hannah Aylward)

Wed, 14 Aug 2024 07:00:00 -0400

Have you gotten the diagnosis of IBS? Jenn and Hannah are here to talk about why IBS is BS, and what things you can do to overcome the IBS symptoms. Tune in to learn more about digestion and gut health.

On this week’s episode, Jenn is joined by health coach, Hannah Alyward. Hannah walks through what IBS is and why the common recommendation of elimination diets isn’t a forever solution. She explains why people experience bloating and what the bloating you are experiencing could mean. She also talks about what is happening inside of our digestive system when we eat. Hannah shares some tips for things you can do right now to optimize digestion and the best ways to support gut health. She is a wealth of information; you do not want to miss this episode!

IN THIS EPISODE:

[3:40] Hannah shares about her life before becoming a health coach.
[7:48] Why is an elimination diet not a long term solution?
[12:37] What is IBS and why is it BS?
[14:07] What is natural bloating vs. bloating indicating a bigger issue?
[17:39] Why are people experiencing a lot of bloating and when do you need additional testing?
[25:40] What are some things we can do right now to optimize healthy digestion?
[29:05] How do you know where to start with healing digestive enzymes?
[31:48] Why are gallbladder removals so common?
[37:04] Hannah shares her final thoughts around supporting your gut health at home.

KEY TAKEAWAYS:

The first priority to set up success for digestion is to ensure that your nervous system is calm and chewing your food to applesauce consistency to make sure that you are breaking your food down efficiently.
Elimination diets are not meant to be permanent, they should only be a temporary solution to reduce symptoms that you are having while finding and repairing the root cause.
Always advocate for yourself. Ask your doctors questions. If you are not comfortable with what they are recommending, seek a second opinion. If they are not listening to you and addressing your concerns or symptoms, seek a second opinion.

QUOTES:

[9:59] “What's so key here that I want to repeat is that the objective of the elimination diet is that we pull things out to create a healing opportunity, so that we can then add things back in and your body doesn’t react the same way it once did once there’s been that healing.” - Jenn Trepeck
[17:47] “If you feel like this is really impacting your life and you’ve already made some nutrition adjustments, which are kind of like the first line of defense that people bring into play. If we take out processed foods, minimize gluten and dairy, if you’ve done all that and you’re still feeling this way, it’s time to work with someone that is an expert in this and explore some functional testing.” - Hannah Alyward
[25:52] “Before food even makes it into the gut microbiome, our body is priming for digestion essentially. So if you can spend more time with your food, smelling your food, cooking your food, enjoying your food, chewing your food, these are how we set our bodies up to properly digest our food.” - Hannah Alyward
[27:40] “Take six deep belly breaths before eating each meal, helping to calm and pacify the nervous system, and chewing your food into applesauce consistency, everyone can start there and it’s free and it’s easy.” - Hannah Alyward
[36:13] “I wish everyone would dig deeper into their gut health, even if they have no digestive symptoms, because it influences fertility and skin and energy and just everything. even hair growth. All these systems are interconnected.” - Hannah Alyward

RESOURCES:

Birth Control Part 2 Episode

The Body’s Daily Detox Episode

Debunking Detox Episode

Free Gut Health Root Cause Quiz

GUEST RESOURCES

Hannah Aylward's Website

Hannah Aylward's Instagram

Good Gut Formula Masterclass

GUEST BIO

Hannah Aylward is a Certified Holistic Health Coach, gut health specialist, and the founder of HAN, her functional nutrition practice taking a root cause approach to repairing the gut for real. After struggling with her own chronic digestive issues for years, Hannah dove headfirst into the latest in gut health research, seeking answers to her bloating, food sensitivities, and pain. With her science-backed formula, Hannah has overcome her own digestive issues and helped hundreds of other women around the world do the same.

Nutrition Nugget: Train Like An Olympian

Fri, 09 Aug 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about training like an Olympian. With the 2024 Olympics currently happening in Paris, it’s no surprise that we may be comparing ourselves to these amazing athletes, or at least feel inspired by them. While we likely cannot mimic the discipline and lifetime of training they have committed to, there are 6 things that the everyday person can learn from how olympians train to support our own athleticism and overall health! Join today’s inspiring conversation. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

There’s not Enough Time in the Day Episode

7 Types of Rest

Wed, 07 Aug 2024 07:00:00 -0400

Do you ever feel like you're at the end of your rope, and you never feel truly rested? Join Jenn as she discusses how to take a step back and look at what type of rest your body needs in order to recharge.

In this episode, Jenn is sharing the 7 different types of rest. She walks us through each type and shares the different ways that you can implement that type of rest into your day or busy routine. From mental rest to spiritual rest, your brain and body require some time to relax and just be. The tips you’ll hear in this episode will help you determine which type of rest you need and how to approach getting it in a way that doesn’t feel like another overwhelming task! Tune in to determine how you’ll spend time in your “nothing box”.

IN THIS EPISODE:

[5:29] Jenn shares the 7 types of rest.
[7:08] What are the benefits of sleep and what types of sleep are there?
[8:43] How can you prioritize mental rest?
[14:14] What is social rest and what are some examples?
[17:08] Why is spiritual rest so important?
[23:09] What is sensory rest and how does our everyday life impact our senses?
[29:25] How can you fit more emotional rest into your life?
[33:19] What are options for creative rest?
[36:15] How do you determine which type of rest you need most?

KEY TAKEAWAYS:

The first step of determining what type of rest you need is to ask your body what needs to be restored. Are you experiencing decision fatigue? Or do you need a walk outside to disconnect?
Take a week and try each of the rest options and see what works best for you and see how you feel after each different type of rest.
Honoring your need to rest allows you to show up better in all other areas of your life. If you are a parent, modeling this for your children will help them learn to prioritize their rest and wellbeing as well!

QUOTES:

[14:20] “Everyday social interactions for introverts, socializing can be very exhausting and draining, but even for people who wouldn't identify as introverts, social rest can be really valuable. This gives us a chance to recharge and a big piece of this is actually maintaining our boundaries.” - Jenn Trepeck
[24:35] “Frankly we just live in a world of overstimulation and that over stimulation creates a lot of the exhaustion and our brain is always going because there is constant input.” - Jenn Trepeck
[31:40] “Where do you feel like you’re not even feeling things? Like things can be crazy around you and you’re sort of like blinders on, focused, moving forward. That’s a great indication that we could use a little emotional rest.” - Jenn Trepeck

RESOURCES:

Meditation for Stress Episode

Slow Down...Yeah Right? Episode

Beyond Caffeine: Natural Ways to Improve Energy Levels Episode

Perception vs Reality Episode

Nutrition Nugget: Purslane

Fri, 02 Aug 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Purslane. While you’ve probably never heard of it, you have likely seen it before. Purslane is the weed that you may find between the cracks of a sidewalk, but it is actually a superfood. Packed full of micronutrients, minerals, and antioxidants, this may be a great option to add into your nutrition repertoire. Tune in to learn more about how to identify purslane, where to buy it, and great ways to add it to your meals. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Jenn Trepeck's Episode on Weight Loss and Wellness For Real

Movement & Self-Worth vs Diet Culture (feat. Katie Bramlett)

Wed, 31 Jul 2024 07:00:00 -0400

Do you constantly put pressure on yourself to look a certain way, or weigh a certain weight? Are you willing to do anything just to lose weight while ignoring how your body and mind feel? What if we told you that isn’t the best way to honor yourself and it isn’t even the best way to reach that goal! Tune in today to understand a different perspective around your activity, self worth and the options available to you.

This week Jenn is joined by CEO and Co-Founder of WeShape, Katie Bramlett. After years of having a successful company, Katie couldn’t get aligned with what they were promoting, so she decided to take it in a different direction, creating WeShape. Her new business focuses on movement and self worth instead of diet culture. In this episode, she talks about what diet culture tells us about our self worth, and how someone can start finding body liberation. She discusses how to connect with your body to determine what movement is in alignment for you, and how to honor yourself along your fitness journey. Tune in to learn how to determine your individualized fitness journey.

IN THIS EPISODE:

[5:14] What is Katie’s background and how did she get started with WeShape?
[10:22] What are some indications that diet culture is influencing our thinking?
[12:32] What does diet culture tell us about self worth?
[17:10] How does Katie define self worth?
[23:20] Where can someone find body liberation?
[26:55] How can you untangle the movement from the desire to change your body?
[28:29] How does self betrayal play into our typical diet culture approach to working out?
[31:00] How does WeShape work through their four pillars?
[36:08] Katie shares her final thoughts around self worth and movement.

KEY TAKEAWAYS:

Learning to understand what your body needs, what feels good in your body, and what is the right type of movement for you, is so important, as everyone is different and no one fitness routine is right for everyone.
Get curious with yourself, start asking yourself hard questions to uncover what you want as an individual. Ask yourself if you are living for you or for someone else’s version of what they think you should be?
It has been ingrained in us that our value is based on our appearance, however that doesn’t have to be your story. You can find your self worth in the ability to express your most authentic self, regardless of other people’s opinions. Your weight does not equate your worth.

QUOTES:

[7:14] “When we look at the data and science around diets, around weight loss and weight gain, and yo yo dieting, we often see that they don’t work, and people often gain the weight, if not more, back. I have a theory and belief it’s because people are using that vehicle to validate their self worth, and that work is done outside of weight loss.” - Katie Bramlett
“I have a theory that people are using that vehicle (weight loss and diets) to validate their self-worth.” - Katie Bramlett
“I’m not saying weight loss is bad. I’m saying when we lead with that, the fruits of that effort are often short-lived.” - Katie Bramlett
“What we’re really looking for is this self-worth piece and we think that that’s connected to this body.” - Jenn Trepeck
[17:12] “For me, I define self worth as the ability to express my most authentic self, regardless of other people’s opinions.” - Katie Bramlett
[36:07] “I just want to offer kindness to everybody because in a lot of ways this was normalized for all of us, and so getting more critical and more judgemental to yourself or participating in it or being in it is not going to help, so kindness can go far and we have choices.” - Katie Bramlett

RESOURCES:

WeShape Website and 2 Week Free Trial

GUEST RESOURCES

WeShape YouTube

Feeling Lighter Pod YouTube

WeShape Instagram

Feeling Lighter Podcast Instagram

The Feeling Lighter Podcast Apple

WeShape TikTok

WeShape Facebook

GUEST BIO

Katie Bramlett is the CEO and Co-Founder of WeShape and Host of The Feeling Lighter Podcast by WeShape. With a background in Psychology and excellent skills with Infrastructure and Operations, Katie concentrates on the goal that you should strive to feel better in and about your body, not focusing on how to change your body. With over twenty years of experience, Katie is passionate about social change and is leading WeShape’s brand mission of bringing awareness to the toxic weight loss culture. Her entire company and product is rooted in intention, movement, community, and beliefs. She aims to help people bring self love and emotional intelligence to fitness and to create self awareness through meaningful conversations.

Nutrition Nugget: Thunderbird Real Food Energy Bars

Fri, 26 Jul 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Thunderbird Real Food Energy Bars. While the ingredients are simple and real food, are they really the best choice to have on hand? Jenn walks through the nutrition facts of a few different bars to determine who these energy bars may be best for. Tune in to learn if this is something you should have stocked in your desk drawer or just eat on occasion. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

LAST CHANCE: Tickets to Salad with a Side of Fries LIVE in NYC on July 25, 2024

Untying the Knot of Fitness & Body Composition

Wed, 24 Jul 2024 07:00:00 -0400

When you think about your health, what is it that you picture? When you push yourself to workout, what do you say to yourself? Do you exercise because you hate your body and want to change it? Do you think about how you look or how many pounds you want to lose? If you find yourself focusing on fitness because it’s supposed to change your body composition, you may be missing the bigger picture of what health means.

This week Jenn is talking about untying the knot of fitness and body composition. Many times, we can get stuck in a cycle of obsessing over what we look like in the mirror, and the results will determine whether we are “healthy” or not. But what if we looked at all the other factors that go into health? During this episode, Jenn discusses how psychology plays into our feelings around our fitness regime, the hierarchy of movement, and what the other parts of health include. She describes how she utilizes tracking with her clients so they can see what their habits are when they are feeling their best. Tune in to learn how to reframe your thoughts around exercise and appreciate the miracle of the body you have.

IN THIS EPISODE:

[7:28] Why is there confusion with fitness and body composition?
[12:00] How does psychology play into our feelings around our fitness routines?
[20:18] How can you determine what your desired outcome actually is?
[25:29] What’s the first step to reframing our feelings around fitness and health?
[28:35] What is the hierarchy of movement?
[30:15] What are the other factors of health?
[34:19] How does Jenn utilize tracking with her clients?
[37:58] How can you separate movement from the way your body looks?
[42:27] Jenn shares her thoughts around BMI and motivation.

KEY TAKEAWAYS:

Health isn’t just fitness and nutrition. Expand your definition of what it means to live a healthy life to include your mental health, happiness, energy, and sleep quality.
To determine what habits set you up for success, track your stress level, mood, sleep, energy, confidence and then look to see on which days you felt the best, what habits you were doing.
Your body is an absolute miracle. Creating awareness and reframing your thoughts around your body and appreciating all the things it does for you, allows you to look at a new narrative.

QUOTES:

[27:04] “When I first start working with a client, we don’t talk about the movement component in depth for about a month and it’s on their radar anyway. It’s almost like by not hyper focusing on it, and giving them other tools and things that we’re building on each week, it inherently starts to diminish some of that importance on that activity or the intensity of that activity.” - Jenn Trepeck
[28:01] “Just as we know it’s not human to be sitting all day, it's also not human to sit all day and go berserk for an hour.” - Jenn Trepeck
[30:04] “There isn’t one thing we’re going to do for our health that is going to trump or outshine or outdo the other pieces of health.” - Jenn Trepeck
[40:11] “What if during our movement, we could just sort of have a moment of wonder at how amazing this human body is, and thank goodness we don’t have to think about which muscles move to make a movement happen and to breathe and to make sure the heart beats, and all of these things, like the body is an absolute miracle.” - Jenn Trepeck

RESOURCES:

The Ultimate BioHack Episode

Longevity Equation Episode

Blue Zones Episode

Biostack over Biohack Episode

Jenn Trepeck's Episode on Weight Loss and Wellness For Real

Tickets to Salad with a Side of Fries LIVE in NYC on July 25, 2024

Nutrition Nugget: The Calcium Paradox

Fri, 19 Jul 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about the calcium paradox. Through her research she found that there have actually been four different calcium paradoxes over the years. She touches on each of them in detail in this episode. Listen in to understand the details, but remember at the end of the day, when hearing new information, look at the whole picture, focus on balancing nutrition and ensuring that you are getting all the vitamins and minerals that your body needs. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Bone Health and the Problem with Bone Density Episode

Circa Your Circadian Rhythm Episode

Tickets to Salad with a Side of Fries LIVE in NYC on July 25, 2024

Make it Last! (feat. Heather Heynen)

Wed, 17 Jul 2024 07:00:00 -0400

Do you struggle with binge eating, and no matter what you’ve tried, you just can’t stop? Or maybe you’ve tried to lose weight by eating less and then threw in the towel because it was just too hard? This week, Jenn is talking to therapist Heather Heynen about how to make progress for the long run, not just for a short period of time.

Today, Jenn is joined by therapist Heather Heynen to discuss overcoming binge eating, restricting, and yo-yo dieting once and for all. She explains some common causes behind eating disorders for many people, and the steps that can be taken to heal our relationship with food. Heather breaks down some somatic practices that you can try, as well as how to name your feelings so you are able to lower the temperature on them and recover without leaning on something else, like food or substances, to numb those feelings. She shares the valuable difference between state and story, and why changing your story can change your habits...for good! Tune in to learn more about these wonderful tools!

IN THIS EPISODE:

[6:28] How does binge eating, restricting, yo-yo dieting and anxiety all play into Healther’s work today?
[8:15] How often does Heather see these issues as a mental health therapist?
[10:00] What are some of the biggest mistakes Heather sees people making when it comes to trying to change their behavior?
[12:38] What are somatic practices and why are they so much more effective?
[16:01] What is big T trauma vs. little t trauma?
[20:05] Where do you start with healing your relationship with food?
[24:49] How do these tools lead to long term behavior changes?
[26:27] If you process your feelings more in your head, what can you do to work through it?
[28:39] What is state vs. story?
[32:02] How can we help children feel their feelings or tolerate distress better?
[34:39] What lessons has Heather been able to learn through her solo bike packing trips?
[38:24] How can you cultivate giving yourself grace?

KEY TAKEAWAYS:

When you learn how to feel and experience your emotions, you will no longer need other things, i.e. food or substances, to numb and avoid those feelings.
Long term results come from consistency, being patient with yourself, giving yourself a lot of compassion and grace throughout the process.
You either hold your emotions in your body (energy) or in your head (thoughts). Learning how to process both of them can lead to freedom from unwanted habits.

QUOTES:

[8:32] “The biggest disordered eating pattern is binge eating disorder, overeating, emotional eating, that sort of thing. In my practice, I do specialize in treating that, so I personally see it, but if we look at statistics, that is definitely the biggest type of disordered eating that we have going on.” - Heather Heynen
“I think anybody can do anything for a finite period of time...then it becomes a function of how we can create the things we can do for an infinite amount of time." – Jenn Trepeck
[13:03] “Our thoughts create our feelings, our feelings drive our behaviors, our behaviors give us our results, so you can understand why working with the thoughts and shifting to the more helpful ones is really important when we’re talking about sustainable behavior change.” - Heather Heynen
[13:42] “Our feelings, our emotions really are energy within our bodies, and if we don’t learn how to process emotion, it gets stuck. It gets stuck within the body and it can lead to physical issues with the body, it does lead to weight gain, that’s another physical component. It can lead to a lot of anxiety and depression, so processing emotions is really important.” - Heather Heynen
[24:58] “Binge eating is related to emotion, meaning we are eating to try to numb, we’re eating to try to change an emotion that we’re feeling. We don’t want to feel whatever it is that we’re feeling. So if that is one of the biggest reasons that we eat, we get triggered to binge all these things and we want to stop that long term, then learning the skill of feeling our feelings, even the horrible, awful feelings, just learning to feel them and experience them, it’s amazing.” - Heather Heynen
[28:56] “Learning to have this more helpful narrative, helpful stories, can really help us create a state of being that’s a lot more peaceful. But the other side of the coin is that if we can create a more peaceful state, then our story happens to be more helpful as well.” - Heather Heynen

RESOURCES:

Jenn Trepeck's Episode on Weight Loss and Wellness For Real

Heather Heynen’s Instagram

GUEST RESOURCES:

Heather Heynen's Website

Heather Heynen's Facebook

Heather Heynen Wellness YouTube

Weight Loss and Wellness For Real Podcast

GUEST BIO:

Heather Heynen is a Licensed Professional Counselor-Mental Health, Qualified Mental Health Professional, Life Coach, FMS Certified Exercise Professional, Health Coach, Podcaster & Writer. Heather has been working in private practice for over 20 years as a licensed mental health therapist, life coach & health coach. Along the way, she worked for some years as a part-time personal trainer, owned a Cross-Fit gym and created an online weight-loss & maintenance program.

Heather is 50 years old and a mother to one child. She loves to travel and is an avid rock-climber, mountain biker and has taken on multiple solo multi-day bike-packing challenges over the past few years.

She is a recovered binge-eater, restricter, yo-yo dieter and suffered with anxiety for years. This led her to creating and hosting the podcast Weight Loss & Wellness For Real and also creating online courses all with the purpose to help others find food and body freedom as well as purpose and joy in life. Her mission is to bring whole-person health (physical, mental, emotional, spiritual) to individuals so they can live their absolute best lives.

Nutrition Nugget: Jet Lag

Fri, 12 Jul 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about jet lag. Did you know there is a difference between jet lag and travel fatigue? Jenn dives into the difference, how to manage travel impacts, and the best tips for how to improve jet lag after a flight or prevent it altogether. Tune in to learn how to battle post travel exhaustion. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Circa Your Circadian Rhythm Episode

Supplements for Improved Energy

Beyond Caffeine: Natural Ways to Improve Your Energy Levels

Wed, 10 Jul 2024 07:00:00 -0400

Do you hit a 3pm slump every day, or need a coffee just to get you going in the morning? Did you know there are other ways to feel energized that aren’t just sugar and caffeine? This episode is all about energy and how to boost it naturally.

In this episode, Jenn is talking about natural ways to improve your energy levels. There are many things you can do to give your energy a boost aside from reaching for sugar or caffeine. Jenn discusses how to know if you are experiencing low energy and what is happening within your body when you feel exhausted. She discusses energy givers and energy zappers and how to put up boundaries to protect your energy. Jenn emphasizes the importance of morning light, sleep, and movement as well as the building blocks (nutrients) necessary for energy. Tune in to uncover practical strategies to naturally boost your energy and feel revitalized!

IN THIS EPISODE:

[8:43] How do you know that you are experiencing low energy?
[11:49] How do your genes affect your energy?
[13:14] What is happening in our body when we feel exhausted?
[18:34] What are energy givers and energy zappers?
[25:56] What can you do to create sustained, healthy energy?
[36:50] How does sleep and lighting impact our energy?
[39:14] How does caffeine impact our energy?
[42:44] What are the important building blocks necessary for energy?

KEY TAKEAWAYS:

How you start your day has a big impact on your energy. Starting your day with intention and including hydration, movement, and managing stress are great for managing energy.
Energy is as much a biological function as breathing and blood sugar. Eating to keep your blood sugar balanced also keeps our energy balanced.
You don’t have to try and do everything at once, pick the easiest thing for you to work on, and then add in the next thing. One step at a time. It’s a marathon, not a sprint.

QUOTES:

"By thinking of it as a sprint, rather than a marathon, we choose the sources of energy that are fastest which also create a crash later on." – Jenn Trepeck
[17:52] “One of my mentors says the presence of oxygen is the absence of disease. So it makes the argument for the importance of making sure that our heart is pumping, that we’re breathing, and that we’re doing these things, we’re eating foods that support oxygen in the body.” - Jenn Trepeck
"Muscle mass supports energy. Muscle helps us use fuel for energy today instead of storing it for later...exercise puts oxygen back into the mix and supports the body's own production of NAD which fuels the mitochondria along with the oxygen." - Jenn Trepeck
[33:16] “Most of us are so magnesium deficient that what we’ll get in our food isn’t enough to replete everything we need. Proper use of magnesium, like so many vitamins and minerals, requires cofactors. So if we’re not eating a range of fruits and vegetables, and also supplementing with a high quality multivitamin, we may not have the other things we need for our body to use and absorb the magnesium that we do get from some of these foods.” - Jenn Trepeck
[45:46] “If somebody were to ask me, what’s the one thing, I start on the food piece: low glycemic impact nutrition, sufficient protein, fiber, quality fat. If you’re already doing that and feeling challenged by energy, then the next thing I would go to is your sleep and getting first morning light or your caffeine.” - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Bonny Squares

Fri, 05 Jul 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Bonny Squares. Maybe you’ve heard of these as a way to “pop and poop!” These claim that they are loaded with healthy ingredients to help you poop, but are they really? Tune in as Jenn walks through the ingredients and shares her thoughts on if you should add these into your diet or not. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Brain Health & Blood Sugar (feat. Megan Lyons)

Wed, 03 Jul 2024 07:00:00 -0400

Balancing your blood sugar can have a huge impact on your brain health. If you experience brain fog, energy crashes, mood swings, cravings, or more, this episode is for you? Tune in to learn more about balancing your blood sugar.

In this week’s episode, Jenn talks with health and wellness expert Megan Lyons about how blood sugar affects brain health. Megan explains how different foods impact our brain, the role of neuroinflammation, and the literal connection between the gut and the brain, known as the vagus nerve. They discuss how being in a stressed state can affect digestion and blood sugar. Megan also shares practical tips for balancing blood sugar with different eating habits. Finally, Jenn and Megan chat about what's important and what's overrated when it comes to managing blood sugar. Tune in for useful advice and simple explanations!

IN THIS EPISODE:

[06:22] Megan shares about herself and her background.
[10:55] How might someone know if they are experiencing blood sugar dysregulation?
[14:15] What's the connection between brain health and food?
[15:29] How does neuroinflammation happen?
[18:55] What food choices can help reduce or clear inflammation in the body?
[22:10] How do vitamins and minerals help with inflammation?
[24:07] How can you improve the gut/brain connection and tone of the vagus nerve?
[27:48] Megan shares some tips for balancing blood sugar.
[31:52] What are the most underrated things we should be doing to help balance blood sugar?
[34:27] What are some of the most overrated things that people are doing that aren’t always necessary?

KEY TAKEAWAYS:

Anti-inflammatory foods, sleep, and movement are essential for brain health.
Focusing on the fundamentals before any supplement or biohack is where one needs to start. Focus on digestion, sleep, stress management, nutrient-dense diet, and movement before reaching for the next quick fix.
Just get started. It doesn’t matter which foundation you start with because they all impact one another. Start with the one that catches your attention the most and do the small steps to improve, then move on to the next.

QUOTES:

[12:14] “To answer your question, what might people experience if they’re having some blood sugar dysregulation, honestly it could be so many things. Most commonly I see that energy slump, that craving, I need chocolate, I need caffeine, or I need a nap a couple hours after lunch tends to be the primary one. Some extra belly fat around the middle can be related to blood sugar, brain fog is often related as well.” - Megan Lyons
[23:34] “Your nervous system can get hyper-activated, it can get kind of caught in that flight or flight state, and magnesium is soothing for that. It can help us shift into that parasympathetic state. It’s implicated in so many different cellular reactions that help control inflammation.” - Megan Lyons
[34:51] “There is no supplement in the world that will allow you to just eat those jelly beans all day without anything else and still have good blood sugar. I encourage people to pay attention to the foundations and not necessarily get too far off track there.” - Megan Lyons
[38:18] “We prioritize these hacks over the fundamentals, and you can’t supplement your way out of poor nutrition, we can’t cold plunge our way out of not sleeping.” - Jenn Trepeck

RESOURCES:

The Lyons Share Pinterest

GUEST RESOURCES:

The Lyons Share Website

Freebie: The Revitalize Health Accelerator

GUEST BIO:

Megan Lyons is a sought-after health & wellness expert who is deeply passionate about inspiring others to feel their healthiest and happiest. Megan is a Harvard graduate, MBA, and former management consultant who left the business world to follow her passion for wellness by opening The Lyons' Share Wellness in 2014. Since then, she's earned a Master's degree in Holistic Nutrition, and become Double Board Certified in Holistic Nutrition and Clinical Nutrition. She is currently pursuing a Doctorate in Clinical Nutrition and has amassed over 10,000 hours of 1-to-1 nutrition consulting with clients internationally. Megan is the author of “Start Here: 7 Easy, Diet-Free Steps to Achieve Your Ultimate Health and Happiness,” a Top 10 Amazon Bestseller in Nutrition, and she runs a top podcast on health and wellness, “Wellness Your Way with Megan Lyons.” Her Revitalize Health Accelerator is a community of health-minded individuals looking to continuously uplevel their health and wellness.

Nutrition Nugget: Lavender

Fri, 28 Jun 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about lavender. It feels like lavender is everywhere these days, and it’s often associated with relaxation. But can it truly benefit our health? Jenn is diving in to discuss the benefits of lavender and how it can be used. If you want to know how it can help with sleep, stress, mood, pain, and skin, tune in to learn some great tips! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

The Ultimate Biohack Episode

Biostack Over Biohack

Wed, 26 Jun 2024 07:00:00 -0400

Have you been trying out the biohacks that you hear about and still not seeing the results you were hoping for? That’s because you have to have the foundations nailed down first. Tune in to learn about these foundations and how you can biostack your way to optimal health.

In this episode, Jenn is guiding you through the foundations of optimal health, revealing how you can biostack your way to a healthier, more vibrant life. Dive deep into the essence of each foundational area and discover how they can enhance your well-being. Jenn sheds light on why popular biohacks might fall short if you haven't mastered these essential building blocks. Plus, she shares her expert tips on maintaining these foundations even when you're on vacation or stepping out of your daily routine. Don’t miss out on Jenn's personal strategies for seamlessly integrating biostacks into her everyday habits. Tune in and unlock the secrets to a healthier you!

IN THIS EPISODE:

[5:46] What are biohacks?
[9:20] How do we know if we are healthy?
[13:47] How can we biostack nutrition habits?
[16:37] What are some hydration biostacks?
[18:20] How can you biostack activity?
[21:39] What are helpful sleep biostacks?
[25:48] How can we biostack to manage stress?
[26:39] What are some mindset biostacks?
[28:53] How can community and connection impact our health?
[33:14] How can you get all of these things each day?
[36:24] Jenn walks through her own biostacks.
[39:55] How do you navigate biostacks while on vacation or out of our usual routine?
[44:41] Jenn’s final thoughts.

KEY TAKEAWAYS:

Changing the words that we use changes our mindset, changes our state of mind, and changes the way we think about everything.
If we look at every single day as a stack of something to support our nutrition, hydration, activity, sleep, stress, mindset, and connection, we will experience optimal health.
A healthful habit starts as discipline. Take the steps that will make the biggest difference for you.
Habit stacking is the idea that we add something new to something that already exists, something that’s already a habit that happens already.

QUOTES:

[6:39] “I like to say ‘biohacks are often stepping over $100 bills to pick up pennies’, cause the hundred dollar bills are these fundamentals that if we don’t have those in place, we’re not really going to make progress.” - Jenn Trepeck
[10:09] “Optimal function means that every system is functioning well and supports the function of all the other systems in the body. From that point, your biohack could be amazing. But if we’re hoping the biohack is going to allow us to eat french fries and cookie dough all the time, we sort of have a misplaced understanding of how this works.” - Jenn Trepeck
[18:19] “One of my mentors said the other day, a healthy metabolism is earned. Muscle is an expensive tissue because you work for it.” - Jenn Trepeck
"It's not about the same thing every day, it's about a 360 degree approach to health, 365 days a year." - Jenn Trepeck
[45:10] “Biostacking is about taking the steps that will make the biggest difference for each of us. I think the habits are the shortcut. So I invite you to biostack over biohack. Stack the foundation, stack the bricks.” - Jenn Trepeck

RESOURCES:

Sleep On It Episode

Morning Routine Episode

Going Against the Textbook Episode

Heart Health is Sexual Health Episode

Your New BFF: Flexibility Episode

NAD Supplements Nutrition Nugget

Wake Up Light Clock

Tower Plus Protein

Anti-Aging Essentials

Multivitamin

There’s Not Enough Time in the Day Episode

Nutrition Nugget: Time

Fri, 21 Jun 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is offering a new perspective on time. In a world of instant gratification and impatience, it can be easy to feel like we constantly need a distraction or that we aren’t making progress, when in truth we are. Jenn explains how this can affect our overall health and how to find patience when it comes to your health journey. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Releasing Restriction: A Guide for the Type A (feat. Paige Harris)

Wed, 19 Jun 2024 07:00:00 -0400

Do you notice the calories on a menu? Do you have food rules for yourself? Time to release the restriction! This week Jenn and her guest Paige Harris are talking through how to navigate leaving restrictions behind and healing your relationship with food. Tune in to learn more!

This week, Jenn is talking with trainer and holistic health coach, Paige Harris. After going through her own struggles of restrictive eating, binge eating, and an unhealthy relationship with food, Paige was able to learn to eat for her body and now helps others heal their relationship with food. During this episode, Paige talks about calming the chatter in your mind, uncovering the root cause of your thoughts, and how to manage expectations of ourselves as we progress. This is such a great episode with tangible tips and takeaways so you can start developing a healthier relationship with food. Tune in to learn more!

IN THIS EPISODE:

[5:16] What led Paige to become a trainer and a holistic health coach?
[14:51] How can people identify if they fall into restrictive eating?
[19:29] What can we be influenced by when it comes to our habits?
[21:32] How can you calm the chatter in your mind and start healing food restriction?
[28:00] Where can you start with unlearning the restriction habits?
[32:53] How did Paige sit through the discomfort of releasing control around others cooking her food?
[34:53] How do you get to the root cause of your thoughts?
[37:26] How do you know if gut discomfort is a result of your digestive system or if it's anxiety around food?
[40:08] What is Paige’s recommendation for progress and then regress?

KEY TAKEAWAYS:

To come away from restriction, start by adding a little extra of the food that you typically eat so that your body can adjust and your mind can release the anxiety that comes with change.
It’s ok to not be perfect, you may regress to past habits, but keep going. Be consistent and remember that the next day is a new day. Be aware that you will have ups and downs on this journey.
Get comfortable with the uncomfortable as you reintroduce foods. Evaluate your thoughts, ask yourself why certain things are affecting you, and take small steps!

QUOTES:

[16:29] “I didn’t feel hungry, I didn't even like the taste of the food by the time I got to the end of it. It was just like, I needed to compulsively do that. In reality, it’s because my body was starving for food and it was going to get it anyway that it needed to. I think for a lot of people, they’ll see these things and then have a binge episode and go, oh my god, see, I don’t have any control over myself, so I have to restrict even harder.” - Paige Harris
[22:37] “Learn to sit in discomfort. It absolutely sucks because this little voice inside of me is saying I need to eat XYZ, and I’m going against that, and now I have to sit with the fact that these little voices inside my head are calling me a bad person, you don’t have any willpower, how dare you do something like that to me. But really from a logical standpoint, you should have eaten that full meal of protein and carbs, fats, and veggies because you needed it.” - Paige Harris
[39:29] “A lot of times when you start to reintroduce things, the gut bacteria start to come back, the digestive enzymes start to come back, and it actually is easier for you to digest the second, third, fourth, fifth, etc. time than it was the first time. So counting something out the first time, probably not your best idea.” - Paige Harris
"Consider if your personal rules are truly serving you and perhaps it's time to release the restriction for truly holistic health." - Jenn Trepeck

RESOURCES:

Imperfectly Paige Wellness Website

GUEST RESOURCES

Imperfectly Paige Wellness Instagram

Imperfectly Paige Wellness TikTok

Paige Talks Wellness Podcast - Spotify

Paige Talks Wellness Podcast - Apple

GUEST BIO

Paige Harris is a personal trainer and holistic health coach with her Master’s of Science in Human Nutrition & Functional Medicine from the University of Western States.

She specializes in helping women release restrictive dieting mindsets so they can optimize their health and heal their guts, hormones, and relationships with themselves and their bodies.

Paige is also the host of the Paige Talks Wellness Podcast, where listeners learn how to take control of their health in a world of information overload. She digs into all things nutrition, fitness, and mindset so listeners can learn how to truly heal from digestive issues, hormonal imbalances, chronic stress, and more, all without obsession or restriction.

Nutrition Nugget: Gray Hair

Fri, 14 Jun 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about gray hair. A listener wrote in after one of our age defying episodes and asked if there is a way to stop grey hair. In this episode Jenn explains what causes our hair to gray and if it is preventable or even reversible! Tune in to learn more! Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Catalina Crunch Nutrition Nugget

"Healthier" Food Swaps – Worth It or Hard Pass?

Wed, 12 Jun 2024 07:00:00 -0400

These days, there are so many eye-catching labels at the grocery store on foods claiming to be a healthier alternative to your favorite foods. Tune in to learn how to determine if they truly are a better option for you and if their taste rivals the original!

On the episode this week, Jenn is talking about “healthier food swaps”. She covers different lunch/dinner, breakfast, snack, and dessert options with her past client offering the taste test verdict! Jenn walks us through the nutrition facts and ingredients to determine if each item is truly a nutritious swap or if it’s better to just eat the real thing. Then, she provides examples of how to make things work for you and your needs. Tune in to learn more!

IN THIS EPISODE:

[6:10] Are the Mission Zero Net Carb Tortillas a healthy option?
[9:24] What is a good pasta alternative?
[10:58] Jenn shares her thoughts on the line of products Nestle is coming out with for those taking Ozempic and similar meds?
[13:54] Is the Legendary Foods Protein Pastry a good alternative to Pop Tarts?
[16:36] Are protein bagels a good option for breakfast?
[18:40] What about Catalina Crunch?
[19:44] Are Flock Chicken Chips a good snack choice?
[20:43] What are some good chip/cracker alternatives?
[28:05] What are some good dessert options?
[35:31] Are there good candy options on the market?
[37:57] What are healthy ice cream/shake type options?
[47:17] Jenn shares her final thoughts around how to utilize “healthy” swaps.

KEY TAKEAWAYS:

There are pros and cons to choosing the “healthier” food swaps. Eating only processed foods, even if they have “better” nutrition facts, won’t create balance in the long run. Make informed decisions for your needs and health.
Always make sure you look at the nutrition facts and ingredients to determine if you actually just want to eat the real thing. Make the best choice for you given the information that is provided.
Just because it’s marketed as “healthier” doesn’t mean it truly is. Do your research.

QUOTES:

“As we know, when they [food manufacturers] take something out, they add other things in to keep it tasting the way we want it to, so I'm cautious...it's about what they do put in there vs. what they take out." - Jenn Trepeck
"Ultra processed foods are how we got to this point, among other things but it's a huge contributing factor, and so I hesitate to think that the same companies who got us here are the ones who see so clearly what the solution is." – Jenn Trepeck
"Everything has its place in the bigger picture of things we're eating. You're still focusing on the protein and the vegetables and then the wrap becomes this side that helps complete the meal, the condiment that helps fill things out." - Jenn Trepeck
“It’s pros and cons. It’s choosing between different ingredients and where you want to spend them and what your priorities are to decide if that works for you.” - Jenn Trepeck
"There is a distinction between healthier and health supporting. I almost think a better word is less detrimental." - Jenn Trepeck
“So I just say to everybody, proceed with caution. Pick your battles. Read the labels and decide what works for you.” - Jenn Trepeck
“The piece to remember for everybody is that this is a progression in the changing of our habits and adjusting our diets. A lot of these options are incredible tools in that process.” - Jenn Trepeck

RESOURCES:

Wonder Monday Cheesecakes Nugget

Oral Care and Total Health Podcast Episode

Nutrition Nugget: Tongue Scraping

Fri, 07 Jun 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about tongue scraping. If you don’t know what tongue scraping is, it is a way of quickly removing debris, bacteria and dead cells from the surface of the tongue. In this episode, Jenn covers why we might want to do it, how to do it properly, and the benefits of it. She also explains the connection between ayurveda, the oral microbiome and overall health. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Kick Acid (feat. Dr. Daryl Gioffre)

Wed, 05 Jun 2024 07:00:00 -0400

Healing your gut is the key to living longer…but what does that really mean? Is your reflux from too much acid or too little? Is your autoimmune challenge connected to your stomach? It is! Tune in to learn how to nurture your gut, avoid dis-ease, and reduce inflammation in this episode with Dr. Daryl Gioffre, the founder of Kick Acid Enterprises.

This week, Jenn is joined by the founder of Kick Acid Enterprises, Dr. Daryl Gioffre. After witnessing his father die from esophageal cancer, Dr. Gioffre made the promise that he would prevent others from suffering the same way his father had. Dr. Gioffre discusses the connection between acid, gut health, inflammation, and sugar and why managing these things is crucial for living healthy. He explains the three critical problems in everybody’s health while providing steps to overcome these issues in a balanced way. Tune in to learn more about acidity in our bodies and the key role it plays.

IN THIS EPISODE:

[6:22] Dr. Daryl Gioffre tells us his story and what changed the course of his life and led him to become a gut specialist.
[11:15] What is the connection between acid, gut health, inflammation and sugar?
[15:12] What is the cause of dis-ease and why are doctors getting it wrong?
[17:30] What are the three critical problems for everybody’s health?
[20:33] What are some signs of low stomach acid?
[23:56] How can you support healthy acid?
[27:05] What foods can help support proper gut health and function?
[31:58] Can you drink coffee while managing your acid health?
[34:26] How does alcohol affect the acidity in our body?
[37:37] How do sweeteners affect our acid?
[40:15] What do we need to know about sugar and how it relates to gut health and inflammation?

KEY TAKEAWAYS:

The best way to help increase the acid in your stomach is to take 1 tbsp apple cider vinegar + ⅓ cup warm water, and drink it 20-30 minutes prior to your biggest meal of the day. Those with acid reflux should start with ½ tsp + ⅓ cup warm water. This must be done with consistency.
Artificial sweeteners are the very worst thing you can put into your body, you need to avoid them like the plague if you want to be healthy.
Healing your gut is the key to healthy skin, to lowering your weight, to better brain function. That is the key to living longer.

QUOTES:

[11:18] “No one dies of old age, you know there’s all these different diseases out there like heart disease and cancer. By the way, cancer has now overtaken heart disease as a number one killer in 21 states. You’ve got to understand our genes have not changed for 40,000 years, so it’s not a gene issue. This is an epigenetic issue, which means the lifestyle choices we make, how you think, how you eat, how you move, lack thereof, that is going to dictate your longevity, your quality of life, and the quality of your energy.” - Dr. Daryl Gioffre
[12:12] “For the first time in human history, our children have less of a lifespan than we do.” - Dr. Daryl Gioffre
[15:26] “When I say get off your acid, I’m not referring to the acid in your stomach. I’m referring to the acidity in your tissues that’s causing you to rust and rot from the inside out.” - Dr. Daryl Gioffre
"The acid in your stomach is your first line of defense." - Dr. Daryl Gioffre
"This is about fitting things into your life, not the other way around." - Dr. Daryl Gioffre
"The average cup of coffee is 100x more acidic than tap water." - Dr. Daryl Gioffre
[38:58] “Artificial sweeteners are dangerous, they’re poison. Aspartame metabolizes into a couple of different amino acids, but one of those is actually methanol, which comes from wood alcohol, and that metabolizes into formaldehyde in your body. So literally when you are taking in these artificial sweeteners, you’re putting the same things that they embalm dead bodies with into your body.” - Dr. Daryl Gioffre

RESOURCES:

Get Off Your Acid Website

GUEST RESOURCES

Get Off Your Acid Instagram

Dr. Daryl Gioffre's Instagram

Get Off Your Acid Twitter

Get Off Your Acid Facebook

GUEST BIO

Dr. Gioffre is a highly sought-after gut health and inflammation specialist with over two decades of experience in the field. Having overcome a life-long sugar addiction, in addition to his own gut and mold toxicity issues, he knows firsthand what it takes to overcome adversity and challenges in the pursuit of superior health.

In addition to running the successful Alkamind brand, he is the founder of Kick Acid Enterprises, a virtual nutritional testing and coaching platform focusing on getting to the root cause of inflammation by restoring, balancing and strengthening the microbiome, what he calls GutFitness.

He is also a board-certified chiropractor, Reiki Master, certified raw food chef, and author of the best-selling books Get Off Your Acid, and newly released Get Off Your Sugar: Burn the Fat, Crush Your Cravings, and Go From Stress Eating to Strength Eating.

Dr. Gioffre has appeared on ‘Live with Kelly and Ryan’, Good Morning America, Access Hollywood, The Doctors, Extra, E News, People Magazine, Vogue, Daily Mail, Page Six, and more to discuss his Acid-Kicking approach to health and fitness.

He is a passionate motivational speaker and has been featured in many health documentaries and health summits, and currently sits on Fran Drescher’s Cancer Schmancer Medical and Wellness Advisory Board.

Dr. Gioffre lives in Naples, Florida with his wife Chelsea, and two children, Brayden and Alea, and dogs Sprout and Barley.

Nutrition Nugget: Enough

Fri, 31 May 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about enough. Most of the time when people hear the word “enough” it comes with a negative connotation. Jenn is flipping the script and providing a new statement to help you navigate negative moments when you are tempted to beat yourself up for “not doing enough”. You are enough! Tune in to this episode for a great way to switch your outlook on your actions and self-talk. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Take Your Foot Off the Gas (Reverse Dieting)

Wed, 29 May 2024 07:00:00 -0400

Do you feel like you are juggling too many things between work, socializing, your health, family, etc. and something has to give? This may be the ideal time to take a step back, allow yourself to slow down and do less so you can achieve more. Tune in to learn more about what that looks like when it comes to your health and activity.

This week, Jenn is talking about taking your foot off the gas when it comes to your health and wellness goals. She explains how to evaluate if you need to take a step back in your intensity (even if you feel like you’re already balanced in your nutrition) - whether that’s for a week, a month, or a season in order to show your body appreciation and allow it to rest and heal. Jenn explains how physiological stress can impact your hormones and how reverse dieting may be the next step in your wellness journey. She describes what is required during this phase and how you will know when you are done with the phase of less intensity. Tune in to learn more about reverse dieting and taking a step back!

IN THIS EPISODE:

[5:04] How do most people tend to approach weight management?
[9:00] What are different phases to focus on?
[11:41] What's the connection between consistency and intensity?
[14:40] When might you want to step back from your current maintenance intensity?
[18:24] How do you know if there is physiological stress happening?
[21:43] Why do we use food as a way to fill needs that aren’t actually physical stomach hunger?
[26:44] What does it mean to be on the same team as our body?
[37:35] What is reverse dieting and how can it impact our health?
[46:22] What’s required for this phase to serve you?
[47:50] How long do you stay in this phase and how do you know when you're done?

KEY TAKEAWAYS:

[10:08] Our metabolisms don’t like the same thing all the time. Surprises actually kick the body into working a little more.
[36:40] The idea of achieving more by doing less is letting go of some of the things that we are holding onto, so that we can experience and hold the next thing that shows up.
[39:57] When slowly adding more calories into your diet, it helps the body recover. It helps the body get out of that panic and out of that survival mode without shocking it.

QUOTES:

[11:07] “I talk all the time about living in the gray area, that in between, where we eat some and exercise some. That is really an area of balance and maintenance, that is in fact a long term strategy. Yet even in the bigger picture, there are times when each of these approaches fit, and a time when there’s another one that fits.” - Jenn Trepeck

[32:26] “We want to be on the same team as our body, instead of always fighting our body.” - Jenn Trepeck

[34:44] “Be more connected to your inner self. Give enough time to rest, to go to nature, and with that, your body can open up and also absorb more love and nutrition into your body, which makes you less hungry and which also makes you more happy to move around. In that case, the weight will go down automatically.” - Nandar

[46:19] “What’s required for this phase to serve you? Recognizing that even here in this phase, consistency is important. We want to also remove the fear from food, remove the fear from eating more, and the way we can do that is focus on the nutrients.” - Jenn Trepeck

[50:56] “Not every moment is a time to push. Sometimes even in a world of balance, we might choose to let things go a little more. You will know when you're ready to shift again.” Jenn Trepeck

[51:20] “It’s all about our self love. However you are feeling right now, if you are not feeling well, we have to take care of ourselves. It is not about how we look on the outside or how much we weigh on the scale, it’s about how we are feeling right now, so that it’s sustainable for the long run.” - Nandar

RESOURCES:

Prime Anti-Aging Nutraceuticals® NAD+

Nutrition Nugget: NAD

Fri, 24 May 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about NAD. Are you looking for the fountain of youth? According to researchers, NAD is the closest thing they’ve found! Jenn shares details about NAD and how it affects our body. She talks about what depletes NAD in our systems and how this can impact our aging. Jenn walks through the reason that NAD is essential to aging well and shares a supplement that she has been using. Lastly, she reminds listeners of the foundational lifestyle factors that also increase the likelihood of aging well. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Carbon-Nano What? Episode

Age Defying Insights (feat. Chris Burres)

Wed, 22 May 2024 07:00:00 -0400

How do you die young, at a very old age? By learning how to appropriately care for your mind and body, and by aging well, you can reduce the likelihood of Alzheimer’s, arthritis, cardiovascular disease, cancer, diabetes, and more. Tune in to learn the secrets to defy aging.

This week, Jenn is joined by author and host of the Longevity Health Summit, Chris Burres. Chris explains the Longevity Health Summit, and the results of the 50+ interviews that he conducted with experts about longevity and improving health as we age. He describes the silver bullets that he went out to uncover as well as some of the top surprises and takeaways that he found through the interviews. Jenn and Chris go on to talk about why people have a hard time sticking with things or even getting started with new healthy habits. Tune in for this informative episode to learn how you can improve your day to day habits to increase your longevity and extend your life!

IN THIS EPISODE:

[6:21] Chris shares his history as a scientist and discovering a molecule.
[10:22] What was the Longevity Health Summit and what experts were a part of it?
[14:50] What were the two silver bullets that Chris went into the Summit trying to find?
[21:45] What is the age escape velocity?
[24:29] Chris asked experts in wellness and longevity how long people are going to live.
[30:48] Are we in control of how long we live and what type of health we are in?
[35:47] What were the biggest surprises Chris learned from all of his interviews at the longevity summit?
[44:27] Why do we not take action on the information we know would help us improve our health? What is getting in our way?

KEY TAKEAWAYS:

[16:51] If you address aging, then you’ll also address Alzheimer’s, arthritis, cardiovascular disease, cancer and diabetes.
[40:51] Mindset is the most important thing when it comes to your health. If you don’t have the mindset to make changes and create healthier habits for yourself, then you ultimately won’t do any of those other habits that increase longevity and prevent disease.
[44:31] You’re not where you want to be, not because of what you don’t know, it’s because of what you do know and you’re not doing.
[47:55] Choosing to overcome something that you really don’t want to do, such as a cold plunge, or a cold shower, or making the bed is great for your brain.

QUOTES:

[15:22] “I hope everybody understands what you just said, that if we call aging a disease, then we can get funding for it, because health does not have funding.” - Jenn Trepeck
"We need to be addressing aging and you need to be doing everything you possibly can because there's a finish line, and at some point, I believe, there will be the last person to die of natural causes." - Chris Burres
"We currently don't separate living longer from living in an infirm state." - Chris Burres
"In 1950 medical information doubled every 50 years. Today, medical information doubles every 73 days." - Chris Burres
[45:56] “In any endeavor, I describe it this way, that success is ultimately kind of boring. Whether you think about the success of Michael Phelps, he swam probably at the same pool, at the same time, for decades. He ate the same huge amount of calories every day for decades. This doesn’t sound exciting, this sounds like I wouldn't want to do that, which is why it’s so amazing that he did that. So you really do have to kind of buckle into some of these things that are going to be boring, and they’re really good for you, and you’ve got to be focused on the long haul.” - Chris Burres

RESOURCES:

GUEST RESOURCES

Chris Burres' Instagram

Chris Burres' LinkedIn

GUEST BIO

Published author, Host of the Uncovering the Secrets to Longevity Health Summit, patent holder with a surprising twist – he’s not just a visionary scientist but also a master of comedy improv. Chris Burres is the founder and chief scientist at MyVitalC, where he manufactures a Nobel Prize winning molecule responsible for the single longest longevity experimental result in history, a full 90% extension of life. He is the intersection where science meets laughter and his life’s mission is to help people live longer, healthier, happier, pain-free lives one dose at a time.

Nutrition Nugget: Neural Nostalgia

Fri, 17 May 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about neural nostalgia. Music binds to our brains differently as teens than as adults. Neural nostalgia is the feeling of being transported back to our teenage years when we hear a specific song from our past. When we hear these songs, our neural pathways associated with the original experience become activated. Neural nostalgia can act as a buffer against daily stress, help us feel more socially connected, and may enhance feelings of wellbeing. What’s your favorite song from your teen years? Add it to the queue and turn it up! Tune in to learn more about neural nostalgia and how it works! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Blue Zones: A Blueprint for Physical and Mental Health

Wed, 15 May 2024 07:00:00 -0400

The people who live in the Blue Zones are said to be the healthiest, happiest people, with lower rates of chronic diseases and a longer life expectancy. What is behind their longevity and can we learn to implement it into everyday life? Yes, we can! Tune in to learn how.

This week, Jenn is discussing Blue Zones and how the habits and way of life of those who live in these Blue Zones can be the blueprint for physical and mental health. She discusses what these places have in common when it comes to food/diet, culture, environment, movement, and community. Jenn explains why the way they live their lives leads to longevity, and how we can implement some of those things into our everyday lives. She talks through how the standard American life and habits impact our abilities to live a long healthy life, and what our modern American lives are missing. Tune in to learn more and uncover what you can add into your life to improve your healthspan!

IN THIS EPISODE:

[4:49] Where are the 5 Blue Zones and what qualifies as a Blue Zone?
[6:33] What are the biggest factors in longevity?
[8:12] What do all of these Blue Zones have in common when it comes to food?
[16:20] How does the environment play into the habits of those living in the Blue Zones?
[18:49] What does movement look like in the Blue Zones?
[27:08] What changes are currently being made to try and increase longevity in other cities?
[30:05] What are the commonalities in the Blue Zone cultures?
[32:30] What is the difference between lifespan and healthspan?
[36:18] How do these communities share their ups and downs of life?
[41:45] What are our modern American lives missing?

KEY TAKEAWAYS:

[24:54] The more activity in terms of going about the course of our daily lives, the better. That’s what will make a tremendous difference in our longevity.
[36:00] Community is just as important as the food we put into our bodies. Connecting with those around us through the stories we share while breaking bread and having quality friendships can aid in a longer lifespan, as evidenced by the communities within Blue Zones.
[42:21] The NIH funded a study for over 11 years, they followed highly functioning people between the ages of 65 and 92 and found that individuals who express a clear goal in life, something to get up for in the morning, something that made a difference, lived longer and were sharper than those who did not.
[44:07] Only 30% of Americans have purpose in their work. We are generally out of alignment between our values, our purpose, and our work. If we can move toward alignment and have a reason for getting out of bed in the morning, it’s truly transformative in terms of health.

QUOTES:

“These are the areas where people are living past 100 years old. They also have the lowest rates of chronic disease. Even with these people who are at 100 or beyond, they have the highest cognitive function, the sharpest memory...far exceeding the physical vitality of what we see elsewhere." - Jenn Trepeck

"Certainly genetics play a factor, but...only about 20-25% of how long we live. The other 75-80% is about our lifestyle, how we're living everyday." – Jenn Trepeck

"They stop eating when they are 80% full, which is not easy for many of us to do." - Jenn Trepeck

[12:18] “So essentially the way Americans eat, it’s like stepping on the gas, pressing down the accelerator pedal of aging and disease, so it’s also a function. I say that just to highlight that this isn’t permanent. It’s not like, oh, we do these things, check the box and we’re done. It’s a continued commitment to these choices in this lifestyle.” - Jenn Trepeck

[36:32] “What we see in the Blue Zones and in these communities with longer health spans is that they laugh together and they cry together, right? That there's emotion in these communities like in Sardinia in particular. They have this healthy social life, at least three friends that you can laugh with and who care about you on a bad day is worth about eight years of life expectancy. In the 80s, Americans had about three friends. Today, we’re down to about two friends that meet that criteria.” - Jenn Trepeck

[40:54] “I think it’s also our modern world where we have such a connection to our work, and then post retirement, we lose our purpose and that’s a major risk factor for deteriorating health.” - Jenn Trepeck

[45:24] “A great little exercise or practice to do for everybody is grab a piece of paper and write down all the activities that you do in your day. The little things like washing your face or even the bigger things, maybe it is your work. Write down the list of the things that you do in a day and then go through, and just highlight the ones that bring you into alignment with your purpose. No judgment, just see how that plays out and then see what happens if you can start to build some things into your day where there’s at least something every day that’s an activity aligned with your purpose.” - Jenn Trepeck

"While Blue Zones have a lot to teach us, I think it's also really heartening that there's nothing there that the rest of us also couldn't do." - Jenn Trepeck

RESOURCES:

Nutrition Nugget: 75 Hard

Fri, 10 May 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about 75 Hard. The challenge was created in 2019, however it has become more popular in the last couple years. Jenn talks about the program’s requirements and rules and how she feels about them. She also discusses the restrictive nature of the program. She then talks about alternatives people can do to achieve similar goals, in a less restrictive way. Tune in to learn more. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

The Body’s Daily Detox Episode

Memory: Why we Lose it & How to Keep it

Wed, 08 May 2024 07:00:00 -0400

Did you know cognitive decline can start as early as 40 years old? And the typical patient with Alzheimer’s symptoms is no longer elderly! In fact, it’s a 52-year old menopausal woman. Mind blown? Tune in for signs to look out for and preventable steps to take to ensure that your brain stays as healthy as possible for as long as possible.

This week, Jenn is discussing cognitive decline and why we are starting to see it more commonly in adults as young as 40. Jenn explains what cognitive decline is, as well as the signs and symptoms that you may see when you start to experience it. She walks through the impacts that lifestyle habits play in cognitive function, and how the seemingly innocent things you are currently doing in your daily life may actually be impacting your cognitive future. Jenn provides some tangible things that you can start doing now to ensure that your brain stays healthy for as long as possible. Tune in to learn more!

IN THIS EPISODE:

[11:29] What is cognitive decline and what are the signs of it?
[15:12] What in our diets and lifestyle are causing cognitive decline?
[18:10] How are memory challenges and focus challenges different?
[19:18] What is the connection between body fat and brain volume or cognitive function?
[23:41] How are toxins impacting cognitive decline, especially in menopausal women?
[28:47] What are active, preventative measures we can take towards reducing/preventing cognitive decline?
[34:28] How is the brain’s lymphatic system impacted by sleep?
[36:15] What does low-glycemic impact nutrition have to do with cognitive decline?
[38:46] Why should hydration be a priority?
[39:26] Which minerals are essential for brain health?
[45:05] What are the best actions to support your body in what it needs?

KEY TAKEAWAYS:

[16:04] Every human has progressive decline due to age and hormone changes. We can speed that up or slow that down, which happens through our lifestyle.
[34:40] Good, quality sleep is crucial for brain health. Sleep promotes the elimination of debris in the brain.
[47:38] Cognitive decline is real and looks like so many more things than we once thought. There are so many more factors involved than what we once believed. Start focusing on prevention, activity and awareness by at least 40 years old.

QUOTES:

[1:53] “It’s actually now recommended that we start working toward actively reversing and preventing cognitive decline by age 40.” - Jenn Trepeck
[19:18] “Increase in body fat leads to a decrease in brain volume and cognitive function. Central obesity in midlife increases the risk of cognitive decline, so carrying that extra weight around the middle increases that risk, independent of blood glucose or cardiovascular comorbidities.” - Jenn Trepeck
[38:47] “Just a 2% increase in brain hydration can promote concentration, memory recall, and reaction time. Proper hydration is linked to productivity, healthy mood, and mental emotional balance. Cognitive function, sensory fitness, reaction time, and hydration status are all linked.” - Jenn Trepeck
"This is no longer late in life and it is no longer unpreventable or uncurable in a majority of cases." - Jenn Trepeck

RESOURCES:

Debunking Detox Episode

Ultimate BioHack - Sleep Episode

Nutrition Nugget: Healthier Sodas

Nutrition Nugget: Sparkling Ice

Fri, 03 May 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, at the request of listener Sara, Jenn's talking about Sparkling Ice, a flavored sparkling water. Jenn is taking a deep dive into the ingredients of the different varieties and flavors on the market. They claim to contain antioxidants and vitamins, but what are the sources of these ingredients and are they actually beneficial or just fancy marketing? Jenn also shares her favorite way to enjoy a refreshing sparkling water with a pop of flavor. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Gut Bacteria & Your GI Upset (feat. Lindsey Parsons)

Wed, 01 May 2024 07:00:00 -0400

Is bloating an issue for you? It’s incredibly common yet that doesn’t mean it’s normal. This episode breaks down common GI issues and how to detect and prevent them. Tune in to learn more!

This week, Jenn is talking with certified health coach Lindsey Parsons about all things gut health. Lindsey walks through her story of dealing with chronic SIBO, as well as common GI upset such as candida, IBD, IBS, and more. She discusses how to handle bloating and how to understand the root cause of it. Lindsey explains what the “perfect stool” is and how to recognize if your stool might be off due to a larger issue. Jenn and Lindsey talk about weight loss resistance and fat loss resistance and how it is all connected to what’s happening within the gut. Tune in to learn more about gut health, probiotics, fiber and more!

IN THIS EPISODE:

● [3:47] How did Lindsey get started with her specialty of stool and gut health?

● [5:40] Lindsey talks about the connection between gut health and the immune system/autoimmune issues.

● [8:40] How do you handle bloating and what is the cause of it?

● [11:52] How do you manage chronic diarrhea or constipation?

● [13:37] What is the “perfect stool”?

● [17:00] How is weight loss resistance or fat loss resistance connected to what’s happening in the gut?

● [19:03] How does candida tie in to gut issues?

● [22:02] What is slow motility in the small intestine and large intestine?

● [22:46] How do you know when you should add more fiber in your diet?

● [25:32] When should you use probiotics?

● [28:05] How can people go about testing on their own?

● [28:57] Lindsey talks about a few more items that help the gut.

KEY TAKEAWAYS:

● [5:59] For an autoimmune issue to become active, generally the body has to become weakened in order for the autoimmune issue to flare up. This could be leaky gut or intestinal hyperpermeability, or a gut infection.

● [9:58] If you suspect that you have GI issues, first start with a gastroenterologist to clear any major issues such as cancer. Once that is cleared, then you test with a gastroenterologist who is educated in SIBO or find a functional medicine doctor who can run tests such as a GI Map.

● [23:47] Fruits and vegetables are the best source for fiber, but the real powerhouses diet-wise are going to be your beans, lentils and chickpeas. You’re never going to get enough fiber unless you eat those foods in your diet regularly.

QUOTES:

“A leaky gut is allowing out these antigens, be they parts of gram negative bacteria called lipopolysaccharides, which create inflammation, or they might be partly digested food particles like gluten, which is something that really resembles your thyroid gland. So therefore, Hashimoto’s thyroiditis is one of the most common autoimmune disease because the body sees that thing come out of your intestines, not digested, full protein, and thinking that doesn't belong here, attacks it, and then says what else looks like that in the body, oh well your thyroid gland, so let me attack that too.” - Lindsey Parsons

“When I’m at my worst, I can look six months pregnant easily. So, bloating is very much associated with SIBO. If somebody says they’re bloated and it’s every day, and usually unless they’re following a very strict diet that doesn't have any high FODMAP foods, then typically you’re going to be looking at SIBO and that may have been diagnosed as IBS because it may then go along with diarrhea or constipation or other GI issues.” - Lindsey Parson

“If you’re just a generally healthy person who maybe is just a little bit constipated, you probably do need to add some more fiber to your diet. Fruits and vegetables being the best source, but really the powerhouses diet-wise are going to be your beans and your lentils and your chickpeas, those kinds of foods.” - Lindsey Parsons

"If you have low stomach acid and you're not breaking apart your proteins properly then you're probably not getting enough l-carnitine...one of the two essential nutrients needed to take fatty acids and...turn them into energy." - Lindsey Parsons

"Typically it starts with some sort of trigger, like a stressful period in your life or a period of antibiotics, which weakens your immune system, raises your cortisol, which raises your blood sugar and then...you see dysbiosis, too many pathogenic bacteria and not enough commensal bacteria and then you start to see overgrowths of candida...which may cause sugar cravings or carb cravings." - Lindsey Parsons

"The symptoms you're experiencing are your body communicating with you...let's listen and support it because our gut health translates into our overall health." - Jenn Trepeck

RESOURCES:

Down and Dirty Part 1

Down and Dirty Part 2

High Desert Health Coach Website

GUEST RESOURCES:

Gut Healing Facebook Group

High Desert Health Facebook Page

High Desert Health Instagram Page

High Desert Health YouTube

Lindsey's Supplements

Free E-Booklet “Finding Your Root Cause Through Stool and Organic Acids Testing”

Free Quiz to see Which Stool or Functional Medicine Test Will Help You Find the Root Cause of your Gut Health Issues

Lindsey's Rupa Health Lab Store

BIO:

Lindsey Parsons, EdD is a Certified Health Coach working out of Tucson, Arizona. She specializes in helping clients heal gut health issues and reverse autoimmune disease naturally. She also hosts the podcast "The Perfect Stool: Understanding and Healing the Gut Microbiome". Prior to starting her health coaching career, she co-founded and ran a nonprofit advocating for healthier food in the Montgomery County Public Schools in Maryland.

Nutrition Nugget: S.T.R.E.S.S.

Fri, 26 Apr 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about S.T.R.E.S.S. April is Stress Awareness Month, so Jenn is sharing tangible tips that you can use to destress when you start to feel overwhelm creeping in. Each tip Jenn provides only takes a few seconds, and will leave you able to look at the situation in a different light. How will you remember them? Jenn made the stress an acronym for the actions. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Phone Habits and Food Habits Episode

Coin and Cuisine: Commonalities between Money and Food

Wed, 24 Apr 2024 07:00:00 -0400

Did you know that our money habits and our food habits have a lot in common? There are some BIG connections between the two. If you’ve ever felt challenged by either, this one’s for you! Tune in to learn why there’s a likelihood that your relationship with one is the same as with the other.

On this week’s episode, Jenn is talking about the commonalities between money and food. She discusses where our beliefs about money and food come from and how those beliefs impact our relationships with them. Jenn talks about how and why money and food can become a form of obsession and provides advice on getting off that negative roller coaster. She helps us with the first step: awareness and then explains how to make change and progress in these areas plus what steps are necessary to take to restructure your beliefs around money and food. Tune in to learn more about how strongly our beliefs are impacting our lives, and how to take action in order to make changes.

IN THIS EPISODE:

● [7:55] Why do we not talk about money?

● [11:34] Where do our beliefs come from around money and food?

● [18:52] How do we create connections around food and money?

● [22:46] How does human survival tie into this?

● [27:37] How can money and food be a form of obsession?

● [34:09] How does the cycle of diet/budgets, restriction, and binging look the same with food and money?

● [36:04] How do we make change and progress in these areas?

● [38:55] How can accountability and support help?

● [41:38] Final thoughts from Jenn.

KEY TAKEAWAYS:

● [15:34] We see what we believe rather than believe what we see. Whatever your belief is, that is what your mind will subconsciously look for in the world. If you believe money equals evil then you will always find examples of that. If you believe money is a blessing and is used for good, then you will look for that to be the truth.

● [36:13] A major element in making changes and progress is to go back to the underlying beliefs. You have to deconstruct those underlying beliefs so that you can build up new ones.

● [39:42] It takes a decision and a commitment and then putting elements in place with the education and the support and recognizing the progress to make the changes and get “unstuck”.

QUOTES:

[8:34] “We’re taught not to talk about it, and yet you can’t live your life without it.” - Jenn Trepeck

[12:58] “I believe money is a magnifier. If you are a kind, generous human, more money allows you to be kind and generous on a grander scale, it magnifies that. If you feel like you’re a victim and you feel like everybody’s out to get you and everybody’s trying to steal your money and you’re not generous and you’re more closed off, the money creates that on a bigger scale.” - Jenn Trepeck

"We have this connection between net worth and self-worth and we have this connection between body and self-worth." - Jenn Trepeck

"I think they [money and food] are both tools to change our state of mind. They are tools that we use to numb. They are tools that we use to distract. They are tools that we use to control..ourselves and others." - Jenn Trepeck

"We can blindly follow an expert because when something is overwhelming, we like to outsource our decision making. We outsource the decision making to a food plan, a financial advisor, a budget or diets..." - Jenn Trepeck

[38:38] “It’s not about the cookie, it's about what we’re using the cookie for. So if we can address what we’re using the cookie for, all of a sudden, the whole situation with the cookie is not a thing anymore.” - Jenn Trepeck

RESOURCES:

Financial Health Episode

Lost and Found: One Woman’s Story of Losing her Money and Finding Her Life by Janine Roth

Secrets of the Millionaire Mind by T. Harbecker

Nutrition Nugget: Stars and Honey Bars

Fri, 19 Apr 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Stars and Honey Bars. Have you heard of these protein bars that are marketed as “food for the future”? Jenn walks through the ingredients and nutrition facts to determine if this is a great quick option to start including in your diet. Tune in to hear what she thinks! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Aloe & Chronic Disease (feat. Dr. John Lewis)

Wed, 17 Apr 2024 07:00:00 -0400

Have you heard of polysaccharides? This nutrient, found in aloe and rice bran can help with Alzheimer’s and other chronic diseases! Give this episode a listen to learn more!

On this week’s episode, Jenn is joined by the Founder and President of Dr. Lewis Nutrition™, Dr. John Lewis. He has been studying polysaccharides for many years to help those struggling with chronic disease, Alzheimer’s, concussion syndrome, and more. During the episode, Dr. Lewis talks about the importance and benefits of polysaccharides and what he has learned through years of research. Dr. Lewis talks about clinical trials with patients struggling with Alzheimer’s and how aloe and polysaccharides helped change those patient’s lives. This fascinating episode will leave you with a lot of great information to determine if aloe and rice bran are right for you.

IN THIS EPISODE:

● [4:43] How Dr. Lewis went from being an all-natural bodybuilder to studying aloe.

● [9:00] What are polysaccharides, why are they important and where do they come from?

● [13:12] How did Dr. Lewis get the funding for his research projects?

● [16:10] What is the connection between polysaccharides and Alzheimer’s?

● [26:34] Is providing the missing nutrients that allow the body to function properly the tie with polysaccharides?

● [28:01] What is happening in the research around TBI and concussion syndrome?

● [31:31] What is the difference between the polysaccharides in aloe and rice bran vs. other types of polysaccharides?

● [33:42] How do consumers know that they are getting the right aloe?

● [39:10] Dr. Lewis shares his final thoughts around polysaccharides.

KEY TAKEAWAYS:

● [12:04] It’s difficult to get polysaccharides from food and this is where dietary supplements can come in and make a big addition to your daily routine.

● [18:18] Genetic modification, all the herbicides, pesticides, etc. have really weakened the amount of nutrients in many common foods.

● [30:46] Polysaccharides help to calm down inflammation and modulate or enhance immune function.

QUOTES:

[7:32] “She was a cancer patient who introduced me to the rice bran. It not only completely changed my career, it completely changed my life in the sense that it took me to a different level of having an appreciation and perspective on what mother nature provides to us, and then being able to utilize those particular nutrients or phytonutrients for health.” - Dr. John Lewis

[17:44] “The body is intelligent enough to take a bunch of fructose or a bunch of glucose and mash all of those things together into polysaccharides, but our theory is that obviously is not the way or what our cells prefer. Otherwise, we wouldn't be ravaged with all these different chronic diseases today.” - Dr. John Lewis

[23:45] “Very broadly speaking, we’re talking about the ability for these polysaccharides to improve immune function, lower inflammation, improve adult stem cell production process, and then just generally improve overall quality of life.” - Dr. John Lewis

[41:25] “For me, this is cradle-to-grave and all of the in between, there’s no limitation on these polysaccharides in terms of how old you need to be, what your current health state is, if you have an existing health challenge or whatever, there’s no limitation on that. There’s been no documented problems with interacting with medications, in fact, they actually will help when you improve your nutrition status, they help your health status to be able to utilize things that you’re maybe being treated for with disease.” - Dr John Lewis

"Increasing our health status, giving our body the nutrients it's missing, creates the environment for health vs the environment for disease." - Jenn Trepeck

RESOURCES:

Dr. Lewis Nutrition's Website

Guest Resources

Dr. Lewis Nutrition's YouTube

Dr. Lewis Nutrition's Instagram

Dr. Lewis Nutrition's Facebook

Dr. Lewis Nutrition's LinkedIn

BIO

Dr, John Lewis is the Founder and President of Dr Lewis Nutrition™ and past full-time Associate Professor in the Department of Psychiatry and Behavioral Sciences at the University of Miami Miller School of Medicine. He is also a Diplomat, Faculty Member, and Advisor of the Medical Wellness Association, and a lecturer for the Institute for Brain Potential. He has been the principal investigator of over 30 different studies in his research career. Much of his research has focused on evaluating the effects of nutrition, dietary supplementation, and exercise on various aspects of human health and disease.

In addition to his research, he’s an international lecturer at conferences and workshops and as a guest on television shows, with over 180 peer-reviewed publications in scientific journals, such as AIDS and Behavior, American Journal of Clinical Nutrition, American Journal of Public Health, Nutrition and Cancer: An International Journal, The Journal of Alternative and Complementary Medicine, and more.

He embodies the model of health and wellness by eating a whole-food, plant-based diet for over 27 years, taking certain key dietary supplements, and through a rigorous, daily exercise training program. He has a passion for educating others about the value of nutrition, exercise, and health which brings him here to Salad with a Side of Fries.

Encore Nutrition Nugget: Peanut Butter

Fri, 12 Apr 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's re-airing the winning Nutrition Nugget episode from the Salad with a Side of Fries’ March Madness Tournament on instagram. Your favorite was peanut butter where Jenn talks about how she went from excluding peanut butter in her house to prevent binging to creating a healthy relationship with it. She discusses the different types of peanut and nut butters on the market and what factors to look for when purchasing. Jenn discusses the nutrition facts and what to look for when reading ingredients to determine which types of peanut butters give us the best nutritional value because while all will be called “peanut butter,” the products can range from an almost whole food to an ultra-processed food. Tune in to learn which peanut butter to pick up during your next shopping trip. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Link for Supplements Jenn Discussed

Ask Jenn Anything

Wed, 10 Apr 2024 07:00:00 -0400

We love a good round up of listener questions, and this episode has so many good ones! From the best salad to eat, to Ozempic, to supplements and probiotics, we are covering it all in this episode. Tune in to hear Jenn answer your burning questions.

On this week’s episode, Jenn is answering questions that listeners have sent in regarding a wide variety of topics. The questions range from healthy sweet treats, to the 5 second rule, to navigating the dating world while taking Ozempic. Jenn deep dives into each topic with clarity and understanding. There is sure to be a takeaway for everyone! Tune in to hear these great questions, where you’ll learn you aren’t alone in all the confusing advice out there!

IN THIS EPISODE:

● [3:20] What is a healthier salad base, romaine or arugula, and which has more nutrients?

● [4:49] Is quinoa healthier than rice?

● [6:23] What are healthy sweet snacks?

● [8:23] Are Smart Sweets and Small Wins really good options for a sweet treat?

● [12:28] Is the 5-second rule really a thing?

● [14:25] What is a good option when you are out and about and need a quick meal?

● [16:13] Is Naya Tame Kava really a healthy fast food option?

● [19:31] Are Sakara or Factor Meals good options for meal kits?

● [24:49] What is Intermittent Fasting and does it help with perimenopause?

● [27:00] What is Jenn’s opinion on Ozempic? Is it cheating?

● [31:48] How do you navigate dating while taking Ozempic?

● [34:50] What does Jenn think of Liquid IV and LMNT?

● [37:46] What are methylated or activated B vitamins?

● [39:00] How do melatonin and ashwagandha work? Why does melatonin create “funky” dreams?

● [42:15] What does Jenn think about juicing and AG1?

● [45:15] What are spore probiotics and how do they work?

● [47:27] If you are not a vitamin person, what, if any, supplements should you take?

● [50:05] Is using the turmeric spice enough to get the benefits of turmeric?

KEY TAKEAWAYS:

● [12:04] Sometimes it just isn’t worth having the “healthier option” of candy because the ingredients are just replaced with food-like substances. Instead, just have a few of the candy/treat you want and enjoy it!

● [25:21] In regards to intermittent fasting, the average human living in this world does not get the minimum requirements of what the body needs in order to not deteriorate…So how do we expect someone to get what they need with an eating window of only a few hours a day?

● [43:48] When you are taking supplements, make sure that they are in a form that the body can absorb. Sometimes certain things together don’t allow the body to absorb and use it, whereas other things need to be combined with something else in order for the body to use it.

QUOTES:

[16:52] “I live in a world where we can find something to eat anywhere. There are just sometimes trade offs. Like eating out at a restaurant, they’re going to probably add salt and fat and things that you wouldn’t necessarily eat at home, and yet you could go into Naya and get the chicken kebab, greens, a bunch of veggies, some tzatziki, hummus and have a great, super satisfying meal.” - Jenn Trepeck

"My issue with a lot of these [food delivery companies] is that they spend the calories in a way that I wouldn't if I was making food for myself." - Jenn Trepeck

"The idea that we are going to expect our body to perform without fuel, is not what sends the body signals of safety." - Jenn Trepeck

[31:01] “It’s that expectation that we’re all supposed to be the same body shape and size. We don’t expect the same shoe size, we don’t expect the same height, we don’t expect the same hair color, why do we think that we’re all supposed to be the same body shape and size?” - Jenn Trepeck

"We have a really big problem socially...we are returning to the '90s, wafer-thin is the sign of health and beauty and that's not the case, at all." - Jenn Trepeck

[45:16] “Okay, probiotics are the gut bugs. We need different gut bugs in different parts of the digestive tract. So we need different ones in the small intestine versus the large intestine versus the colon and all throughout. They have to go through the stomach where stomach acids tend to kill the live gut bugs. Now that’s assuming that whatever probiotic you’re taking is even alive when you take it, because a lot of times if they're not made properly, if they’re not stored properly, the bugs will be dead by the time you take them. So a lot of people will take a probiotic and notice nothing.” - Jenn Trepeck

[47:52] “It’s very possible that you don’t notice a difference (taking vitamins), because there are a lot of vitamins that pass through the body whole, where the body can’t even break it down in order to absorb the nutrients, or it can’t even break down the pill.” - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Rain

Fri, 05 Apr 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about rain. Some people struggle with rain, causing grumpiness or a sense of depression and laziness, but did you know that there are several benefits of rain? Jenn gives the inside scoop on all the benefits that rain provides for the earth and each of us, from creating cleaner air to the mindset shifts that rain can bring, and more. Tune in to learn more about rain, so you can allow it to work its magic! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Microdosing Mega Impact Episode

Mushrooms are Nature’s Technology (feat. Alex Wolfe)

Wed, 03 Apr 2024 07:00:00 -0400

Do you struggle with anxiety, sleep, depression or PTSD? Mushrooms and maybe microdosing may be a solution. Tune in to hear Alex Wolfe, the founder of Eons discuss why psychedelics may be the next health frontier.

On this week’s episode, Jenn is joined by Alex Wolfe, the founder of Eons, a company that uses functional mushrooms to offer natural healing. Alex talks about his own journey with mushrooms and what led him to shift from his CBD business into a business focusing on mushrooms. He discusses why gut health is so crucial for many issues that people struggle with, and how mushrooms can assist with healing the gut. Alex explains the difference between mushrooms like Lion’s Mane and Reishi and psychedelics such as psilocybin and educates listeners on how they can benefit those taking the products. Tune in to this incredible episode to gain clarity on how nature’s technology can help you!

IN THIS EPISODE:

● [3:44] How did Alex come to his love of mushrooms and creating Eons?

● [7:44] Alex shares some fundamentals about mushrooms.

● [10:08] What are the different types of mushrooms?

● [12:32] What should people look for when exploring more about mushrooms?

● [14:09] Does it matter how you ingest mushrooms (i.e. powders, extracts, etc)?

● [16:20] How does mushroom technology translate when we consume them?

● [21:17] Alex talks about the different protocols they have created at Eons.

● [25:25] How do mushrooms help with sleep?

● [29:50] What is bioavailability and how do mushrooms work with bioavailability?

● [31:20] What's next for Eons?

● [33:03] What does Alex say to people who are fine with mushrooms but aren’t sure about psilocybin microdosing?

KEY TAKEAWAYS:

● [5:22] If you can understand the relationship of science between your gut, the sun, the soil, your brain, fungi, and beyond, you will upgrade your relationship to nature and you will shift from a consumer to a co-creator in this world. So many of our issues start with your gut - so heal your gut!

● [17:28] Psychedelic mushrooms start creating neuroplasticity in the brain, which allows you to expand your mind in new and different ways.

● [21:17] Eons has created different protocols for customers to follow depending on what their goals are, so that people can feel confident while taking their products and reconnecting to nature. They have a protocol for anxiety, depression, postpartum depression and more.

QUOTES:

[11:51] “Yes, we will need more trials done and more clinical studies, but the ones that are coming out, about psychedelics, are showing amazing results for big things like anxiety and depression and addiction and PTSD.” - Alex Wolfe

[14:20] “I believe as long as we’re getting the mushrooms into our system, they have their own intelligence and they’re going to start working on us. They’re pretty intelligent beings in themselves, and I know that’s kind of hard for some people to wrap their head around, but like I said they’re innate beings, they’re their own kingdom.” - Alex Wolfe

[15:12] “I think that’s where we’ve gotten pretty far away from here, and in North America, is where we’ve gotten pretty far away from wellness. I see wellness as not an end goal, but a starting point.” - Alex Wolfe

[33:27] “Everybody’s on their own journey and everybody’s on their own healing journey, and you’ve got to listen to your intuition. Intuition is a really big thing, and I think tapping into nature is a good way to tap more into your intuition.” - Alex Wolfe

"It’s not just a silver-bullet solution…it’s really depending on what the person is going through and what they’re looking to do in their life. Is it for healing? For optimization? For addiction? There are many protocols.” – Alex Wolfe

"The bioavailability piece is really important...even if somebody has tried something before and didn't notice an effect from it, it might make the argument for trying something else and continuing to explore these tools." - Jenn Trepeck

"I don't have the answers, nature has the answers." - Alex Wolfe

RESOURCES:

Shroom Talk Episode

Macro Dosing as A Therapeutic Tool Episode

Guest Resources

Eons' Website

Alex Wolfe's Instagram

Eons' Instagram

Alex Wolfe's LinkedIn

BIO

Alex Wolfe is a bio-hacking enthusiast, a disciple of plant medicine, and a believer that nature contains everything we need for a healthy, beautiful, and meaningful life. His life’s goal is to bring this insight to the world at large. Wolfe often speaks at conferences, such as Wonderland Miami surrounding biohacking, working on protocols of integration, and advocating the benefits of microdosing psychedelics for mental health.

Most recently, Wolfe founded Eons, the newest biohacking brand bringing high-quality mushrooms into the wellness space in order to improve every aspect of the circadian rhythm.

Nutrition Nugget: Hugs

Fri, 29 Mar 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about hugs. Giving and receiving hugs has so many benefits on our wellbeing from impacting our mood and increasing dopamine and serotonin, to reducing stress, anxiety and loneliness. Hugs have also been proven to reduce pain! Tune in to learn why hugs are such a contributor to health and how dramatic it actually is! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Perception vs. Reality Episode

Unsubscribe: Food Tracking Apps & Diet Culture (feat. Nicole Hagen)

Wed, 27 Mar 2024 07:00:00 -0400

If you’ve ever felt obsessed with writing down your food, tracking calories, workouts, water, or anything, this one’s for you! And if you’ve ever tried to track but struggled and felt like a failure, we got you! Listen in to learn how to unsubscribe from diet culture and tangible tips to empower yourself on your health journey.

This week, Jenn is joined by Nutrition Coach, Nicole Hagen. Nicole talks about her struggles with tracking food and unhealthy diet habits which led her to some serious medical issues. She discusses how she took control of her habits and a decade later helps clients create a healthy, balanced relationship with food and exercise. Nicole provides some great alternative metrics to measure your success. She also talks about how to ditch food tracking apps if you have found yourself in an unhealthy relationship with them. Jenn and Nicole touch on toxic diet culture, where it came from, and why we get too wrapped up in trying the next thing. Tune in to learn how to lose weight without getting involved in diet culture.

IN THIS EPISODE:

● [4:51] Nicole provides her background and how she got into the health and wellness space.

● [11:10] Why do people not see the behaviors that they are currently doing?

● [12:36] Nicole talks about how tracking may contribute to disordered behavior around eating and exercise.

● [16:36] What are some alternative metrics to measure your success?

● [21:10] Are there any apps that Nicole recommends for tracking?

● [26:45] Nicole talks about diet culture.

● [31:23] How does Nicole recommend her clients navigate all the information out there around diet culture?

● [36:05] How can you want to lose weight and avoid diet culture?

KEY TAKEAWAYS:

● [29:04] Many doctors have subscribed to the main idea that health is a size. Recognize that you have to be your own best advocate in every situation, including with your health care practitioners.

● [31:48] Next time you hear information about a diet or exercise and you are wondering if it’s something you should implement into your routine or life - ask yourself who benefits from you thinking or believing the information is true? The diet industry wants to keep you sick and unhappy so you are constantly seeking the next fad diet/workout that will “fix” all of your problems. So if you are holding on to information that diet culture wants you to believe, you are holding on to the wrong information.

● [37:39] If the way that you are using tracking apps or any type of tool is supporting your goals, that’s fantastic, if it’s not supporting you in a way that feels good or is pulling you further away from a healthful life, that’s when you need to revisit what tools are in your toolbox and how you are using them.

QUOTES:

[11:23] “I do believe that when we look at the stages of change, sometimes we are not at all ready to create the change that we need to create in order to live a healthy, happy life. Like I said, we’re just too attached to the coping mechanisms that we have, even if they’re harming us.” - Nicole Hagen

[14:49] “I like to think of tracking a little bit like a blood panel. I believe that it can reveal super helpful data that we can then take action on to improve our health and body, make body composition change if we choose to, but when we become dependent on it, we have then taken a potentially helpful tool and turned it into a harmful one.” - Nicole Hagen

[28:46] “If we don’t work to deconstruct these limiting beliefs, they can start to impact how we feel in our own bodies, how we see and value other people in different bodies, and of course, how we value ourselves.” - Nicole Hagen

[32:54] “I also like to encourage clients to look inward. So regardless of what this is telling me - carbs are bad, sugar is bad, fruit has terrible things in it, you should stop eating apples and bananas - what foods leave me feeling best? If I am the best person to collect feedback on my body, and I try to throw out all of the rules that I know to be “true”, because of what I’ve learned in the past, what does my body feel good eating, what gives me more energy, what leaves me feeling able to keep up with my kids or workout in the gym or have a clear head space? - Nicole Hagen

RESOURCES:

Health, Wellth & Wisdom Podcast: 239 // WHAT TO DO WHEN IT FEELS LIKE YOU DON'T HAVE ENOUGH WILLPOWER with Jenn Trepeck

Nutrition Coaching with Nicole Website

Guest Resources

Nicole Hagen's Instagram

Nicole Hagen's Facebook

Health, Wellth & Wisdom Podcast

BIO

Nicole Hagen is a Nutrition Coach, Host of The Health, Wellth & Wisdom Podcast & a New Mom.

Driven by her own journey of recovering from a years-long eating disorder & healing her own relationship with food, Nicole has found her calling to help other women unsubscribe from the toxic diet culture, find food freedom & reach sustainable fat loss without deprivation, shame, or guilt.

Today, 10+ years later, she has a Master's in Nutrition, Physical Activity, and Public Health alongside countless other degrees, various podcast & media features & a successful business where she has helped hundreds of women leave yo-yo dieting and toxic diet culture behind, so they can live the healthiest & happiest lives!

Nutrition Nugget: Freekeh

Fri, 22 Mar 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the freekeh. It’s a type of grain that is often used similar to couscous or quinoa. Jenn discusses the nutritional facts and benefits of freekeh and talks about the variety of ways that you can incorporate it into your meals. It can be a great option to get more fiber in your diet and although slightly high in carbs, if you create a balanced meal, freekeh is perfect in soups or vegetable bowls. Tune in to find out if you should get your freekeh on! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Circa Your Circadian Rhythm

The Ultimate Biohack

Wed, 20 Mar 2024 07:00:00 -0400

Are you tired of trying (or thinking you should be trying) all the quick fixes and biohacks from the health gurus? Jenn is here to share the ultimate biohack when it comes to optimal health…tune in to hear what it is!

In this episode, Jenn is talking about the ultimate biohack, sleep! Sleep is fundamental to our health and wellbeing, and yet most people struggle to get enough of it. Jenn is here to change that. She starts the episode off with explaining what a biohack is, and what common ones are on social media these days. She talks about the different levels of insomnia and why it has become a social norm to deprive ourselves of sleep. Jenn then dives into what the four stages of sleep are, why they are important, and how to ensure that you are setting yourself up for the best sleep possible. Tune in to this episode to learn what small steps you can implement into your routine to see big rewards!

IN THIS EPISODE:

● [5:31] What is a biohack?

● [14:46] Why many biohacks can be misleading.

● [15:32] What is the ultimate biohack?

● [17:21] What is insomnia?

● [20:08] Why do we deprive ourselves of sleep?

● [25:00] How can you set up your day to support quality sleep?

● [30:26] What are the four stages of the sleep cycle?

● [32:58] What are the biggest things that impact the quality of our sleep?

● [36:06] What is your own best sleep cocktail?

● [43:58] Jenn’s final thoughts on sleep.

KEY TAKEAWAYS:

● [15:57] If you remedy your sleep, you can reduce many health symptoms and challenges.

● [28:44] The biggest impacts on your health come from doing the little things consistently, and then adding a new little thing once the first has become a habit, rather than doing a dramatic thing that happens occasionally.

● [43:59] Health happens when we sleep, and our biohacks are a lot of wasted effort if you don’t have the fundamentals in place first.

QUOTES:

[9:00] “When we see it as the magic bullet, I think the implementation of that is that people say, that’s the only thing I need to do. I can do the one thing and then nothing else matters, this is the thing that’s going to undo all the others, and that’s not exactly the case.” - Jenn Trepeck

[14:20] “You can’t supplement your way out of poor nutrition. It’s fighting an uphill battle all the time. You take one step forward, two steps back over and over, every time you hyperfocus on these other things, instead of focusing on the consistency of the fundamentals.” - Jenn Trepeck

[19:53] “All of these things connect to what happens when we sleep, if we aren’t getting that repair, it stands to reason we’re going to have a whole host of malfunctions.” - Jenn Trepeck

[30:48] “This is where the body’s biology is so smart and it does it on its own, and sometimes our best bet is to get out of the way. Let it do its thing and get out of the way.” - Jenn Trepeck

[43:59] “Health happens with sleep, and our biohacks are a lot of wasted effort if we do not have the fundamentals in place. Your biohacks are a thimble of water on your house fire, and when we’re tempted to go toward the shiny object and the biohack from the guru, pause and recognize that what we really need is consistency in the fundamentals and probably a little bit more sleep and we’re all going to be just fine.” - Jenn Trepeck

RESOURCES:

Sleep On It

Nutrition Nugget: The Atlantic Diet

Fri, 15 Mar 2024 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the Atlantic Diet. This seems to be the latest diet solution going around, so what is it and should you jump on board? Jenn walks through what the diet entails and how it differs from the Mediterranean Diet. She talks about the studies that have been done on the Atlantic Diet, and which information coming out of those studies is valuable vs. what should be taken with a grain of salt. Tune in to learn if the Atlantic Diet is right for you, as well as a little reminder of what matters beyond the diet. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

There’s Not Enough Time in the Day (feat. Megan Sumrell)

Wed, 13 Mar 2024 07:00:00 -0400

Do you wish you had extra hours in your day to accomplish all the things you have to get done? Or to get to the gym? Or find some “me time”? You’re not alone. There are tools that can help you maximize your time management and avoid decision fatigue. Tune in to hear great tips on utilizing the time you do have and how to schedule your week.

This week, Jenn is joined by Time Management Expert, Megan Sumrell. After becoming a mom, Megan realized that her time management needed to change, she had too much to do and never felt like she had enough time to complete it all. She created her 5-step Time Management Solution and is now helping women everywhere restructure their schedules to ease decision fatigue and stress. Megan shares her 5-step planning process during this episode, including how to keep it realistic and not beat yourself up if your schedule doesn’t go according to plan. Her tips help make time management achievable, no matter how busy you are! Tune in to learn more about making your life and schedule a bit easier!

IN THIS EPISODE:

● [6:14] Where did Megan figure out all the time management skills for productivity?

● [8:45] What are the faults in the typical time management systems?

● [11:43] How do we identify our relationship with time?

● [19:01] Megan discusses the brain science and physical science behind her management system.

● [22:09] How can people add things into their day to replenish willpower as well as remove things that cause decision fatigue?

● [23:42] Where is the best place to start when organizing your time?

● [28:32] Megan walks through her 5 steps of weekly planning.

● [34:23] What is the best approach to being realistic about how long things take?

● [37:05] How do you stick to your schedule?

KEY TAKEAWAYS:

● [19:58] Operating from a to-do list keeps you in a daily state of decision fatigue. By the end of the day, when you are in full decision fatigue mode, your brain cannot make good choices.

● [23:43] A weekly audit is a great place to start when looking at what you can do differently in your schedule. Look for patterns and understand how much of your life is spent in rapid fire context switching to see where there are some possible efficiencies.

● [29:07] The most transformative thing you can do for your schedule is to acknowledge the unavailable time or busy time in your day and block it off on your schedule. This could be when you are up in the morning making breakfast and getting lunches packed, or time when you kids get home from school and you have things to do. Usually we try to fill this time with other things, but it is a necessity to block it out so those things can be done.

QUOTES:

[12:33] “When we’re in control, that means we’re deciding how we’re spending our time, what we’re saying yes to, when we’re doing it, and we have really good boundaries with that.” - Megan Sumrell

[20:03] “Every time you look at your to-do list, you’re having to make a decision and now your brain - more gas is taken out of it. So by the end of the day, you’re in full decision-fatigue mode and your brain can’t make good choices. This often ties into why at the end of the day, we hit the panty and make bad health choices as well. It’s not because you don’t have willpower, it's not because you’re not a good person, it’s because your brain is done. You’ve maxed it out, it’s in full on decision fatigue.” - Megan Sumrell

[25:00] "What's really powerful with this planning system is one of the things you’re looking for in your time audit is this, how much of my time on average each week is spent dealing with things I had no idea was coming had to be dealt with in that week, and I call this planning for uncertainty, and it’s different for everybody and it’s different in different seasons of our life.” - Megan Sumrell

[37:06] “Your plan does not confine you, it supports the goals that you have in your life.” - Megan Sumrell

"It’s not that there isn’t enough time in the day, it’s not that you’re a poor planner. Rather it’s simply time to shift our relationship with time and adopt an approach to time management that better fits our modern lives." - Jenn Trepeck

RESOURCES:

Megan Sumrell's Instagram

GUEST RESOURCES:

Megan Sumrell's Facebook

Work Life Harmony YouTube

Megan Sumrell's LinkedIn

Megan Sumrell's Website

BIO:

Megan Sumrell is a former corporate techie turned entrepreneur.

As a business owner, mom, and wife, she knows exactly how hard it is to juggle #allthethings while still maintaining your own sense of self and purpose. When her daughter was born in 2010, life as she knew it completely changed. After struggling to manage work, motherhood, and family, Megan set about a new way to manage her time and organize her calendar. She took her 20+ year career in systems and processes and applied it to one of her favorite things... time management!

As a Time Management Expert for women seeking Work+Life Harmony, Megan teaches specific strategies to help women get on top of their time, calendar and goals while getting rid of stress, overwhelm, and exhaustion.

Her proprietary planning approach is the only 'feminine' planning system that works from the 'bottom up'. Her courses and planner teach exactly how to plan your weeks and days to maximize productivity efficiently, while still allowing for flexibility and down time.

Nutrition Nugget: Three Perspectives

Fri, 08 Mar 2024 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the three different perspectives we can take when facing situations that happen in our lives. You can choose to be a hero, a victim, or a learner. Jenn describes what each perspective is and how the three of them can play into your life and health in different ways. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Perception vs. Reality Episode

There's a Problem with Your Yardstick

Wed, 06 Mar 2024 08:00:00 -0400

Calories, the scale, BMI. The way you (and your doctor) measure your health and your choices are not just not serving you, they’re leading you astray. What if we started to measure choices regarding our health based on listening to our bodies or communicating with our bodies, rather than adhering to outdated rules? Tune in to this episode to redefine your yardstick.

This week, Jenn is talking about creating your own yardstick when it comes to your health journey. There is so much information available to people about which workouts are the right ones to do, and how you should eat, how much you should or shouldn’t eat, that we often lose sense of what our individual bodies need to be in our best health. Jenn walks through a variety of topics ranging from exercise, diets, portion sizes, creating your own metrics of success and more throughout this episode. Tune in to hear Jenn share some great tangible ideas on how to ensure your goals and the metrics you use to measure your progress are right for you, and what choices to make when creating your own benchmarks.

IN THIS EPISODE:

● [5:54] What are things that we measure when it comes to our health?

● [8:12] How can you better measure your workouts?

● [14:40] How do you measure your food?

● [26:23] How do you know appropriate portion sizes?

● [31:48] How can you make the best choices for your individual self?

● [35:15] How do we avoid using social media and societal norms and get stuck in a cycle of comparison?

● [38:47] How do you know if what you are doing is actually working?

● [41:09] Why do doctors use BMI, where did it come from and what is a better metric to use instead?

● [43:38] Are the scales out there accurate to account for your body fat %?

● [47:05] Jenn shares alternative benchmarks to measure success and progress.

KEY TAKEAWAYS:

● [17:38] Calories should not be on your yardstick of measuring how much food you should intake. Instead, the measurement on your yardstick can be that you are going to eat the colors of the rainbow throughout the week.

● [35:20] Don’t let social media create your benchmark for your health. Instead, tune in to your body and see if you have energy, if you are feeling good, if you are improving how you choose foods, if you are eating the rainbow, if you are getting nutrition every day, and if you are making progress over your behaviors.

● [39:39] The number on the scale includes your bones and your organs and water and your brain and muscle and fat and all of these other things. Measuring only the number on the scale going down, does not indicate health.

QUOTES:

[12:37] “We’re then looking at other people and making whatever they’re doing or not doing, whatever is happening for them or not happening for them, something about us and our progress. Which is frankly apples and oranges.” - Jenn Trepeck

[12:52] “I think a lot of the devices create the metrics that we then all think we ‘should be using.’ Maybe it’s worth either adjusting some of those things in your device or maybe opting out of some of them if they’re not serving you in a way that’s helping you feel positive and energized, or maybe there’s a different way to use the tool.” - Jenn Trepeck

[15:12] “When it comes to food, calories is a terrible yardstick.” - Jenn Trepeck

[19:00] “Percent daily value was based on number one, a 2,000 calorie diet, and number two, based on a person not deteriorating into rickets and scurvy. So it was originally designed in the time of war based on how our military was being fed.” - Jenn Trepeck

[22:08] “It’s a choice, Everything is a choice. There are choices that will move us in the direction of our goal faster than other choices.” - Jenn Trepeck

[34:14] “What if we started to measure our choices based on listening to our bodies or communicating with our bodies, rather than on some set of rules and adhering to those rules?” - Jenn Trepeck

[37:37] “When we think about the choices that we’re making, oftentimes people will say well this is easier, the metric of ease. Maybe we start to look or redefine ease to distinguish between ease in the moment or ease in the long run. In the moment it might be easier to buy the Reese’s cups in the grocery store checkout, but if that choice brings with it guilt and shame and thinking about those Reese's cups for a week, was it really easier? To me, I find it easier to not give myself reasons to beat myself up” - Jenn Trepeck

[47:05] “Things you might want to consider as other benchmarks for success and progress - quality sleep, how we manage or handle stress, or energy and our self confidence. What if you check in on those things every day, on eating the rainbow, where might that leave you? How would you feel? That’s health.” - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Crystal Light

Fri, 01 Mar 2024 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about crystal light. One of Jenn’s friends asked for her thoughts on the low-calorie water flavor packets, so Jenn is walking us through the ingredient list of Crystal Light. Throughout this conversation, Jenn points out that several of the ingredients in Crystal Light are red flags. Tune in to understand why these ingredients are red flags and decide for yourself if this is something you want to include as a daily beverage. Jenn also provides some great alternatives to crystal light to add flavor to your water. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Pilates for Every Body: Building Strength and Resilience (feat. Kate Boyle)

Wed, 28 Feb 2024 08:00:00 -0400

Have you heard of Pilates and you are wondering if it’s right for you? Maybe you think it’s yoga or will be “too easy”. Tune in to hear Pilates Instructor Kate Boyle break down the differences between Pilates and other forms of exercise plus benefits that can be gained from practicing Pilates, whether you struggle with mobility or you’re an experienced athlete.

This week Jenn is joined by Pilates Instructor, Kate Boyle. With her extensive background in dance and learning how to heal her own injuries, Kate decided to use her knowledge to help others heal their bodies as well. Kate breaks down what Pilates is along with the different types of Pilates classes you may see advertised. She breaks down the science and methodologies behind Pilates, and emphasizes how it can help you in everyday life. Kate talks about the mind-body connection that she teaches her clients to focus on when practicing Pilates and how it is the foundation for everything else you do in life. Tune in to learn more and decide if Pilates is right for you!

IN THIS EPISODE:

● [5:22] How did Kate get into fitness and Pilates?

● [7:16] What is Pilates?

● [9:33] What is true Pilates vs. what you might experience at a gym or hotel class?

● [13:01] How can someone know that Pilates is the right fit for them?

● [15:42] What information can people look for to know what to expect from a Pilates experience?

● [21:04] What does it mean to connect the breath to the movement and your core and pelvic floor?

● [23:34] Where does the science come in and where does the methodology stem from for Pilates?

● [25:26] Kate walks us through a way to connect to your core and pelvic floor.

● [28:45] How does Pilates help you in everyday life?

● [32:03] Why do you need a lower amount of reps during Pilates?

● [35:16] Kate shares a story about how a client's Mind-Body Connection during Pilates spilled over into other areas of their life.

KEY TAKEAWAYS:

● [22:38] The pelvic floor, the core, and the breath are all interconnected and essential for having everyday strength.

● [24:22] Pilates is great for everyone! No matter your age, there are benefits that you can get from practicing pilates and it can be customized to what it is you are needing. The intensity can be increased or decreased based on where a person is with their strength and individual needs.

● [36:49] Pilates is like the glue for everything else. It’s the glue for everyday life, for the activities you want to do just to have fun, a way to excel and stay fit in the sports you are playing, manage stress, and more. It helps people physically and mentally.

QUOTES:

[6:03] “I’d torn the meniscus in my knee, I had hamstring injuries, back pain, all the dancer stuff, and I started to heal my own body from doing Pilates, and then went oh my goodness, this system is amazing. If I can heal myself, I can help others.” - Kate Boyle

[14:00] “I’ll get athletes that are wanting to cross train and really expand in their sport. Golf is a great example, it’s all one sided, rotational to one side. So when we build up the strength and stabilization to the other side, they get more power, a better swing, and really excel in their game.” - Kate Boyle

[14:53] “Even people where their mobility isn’t as great anymore, and it might be as simple as trying to reach up to that top cupboard is getting really hard because they're getting really stiff through their shoulder, we can really work on that shoulder range and strength, so just everyday movements become easier.” - Kate Boyle

[30:50] “You are learning how to move while being present with your body. So many other exercises we do, we’ll jump up a treadmill, stick the headphones on or turn the TV on and start walking and running away and we’re thinking about the shopping we’ve got to do and the kids we’ve got to pick up. In Pilates you can’t do that because then you’ll lose your breath or what your movement’s doing, how many reps you’ve done, so it means for your workout, you actually have to be present in your body.” - Kate Boyle

[32:25] “I think that’s a different sort of mindset as well, so many other modalities were like no, no, no, you’ve got to do your 10 or your 20 and you’ve got to push through. Whereas Pilates is very much no, no, no, your body is telling you this is just too hard. Right now, we’re going to start gripping the opposite muscles that shouldn’t be activating, so we’re going to hold our breath to get through, we’re going to brace those abs. So rather than doing that, where we’re not getting any benefits, take a short five second rest and then continue if you can.” - Kate Boyle

"You can strengthen your body in a way that's both supportive and restorative." - Jenn Trepeck

RESOURCES:

Mind Movement Health Website

GUEST RESOURCES

Mind Movement Health Facebook

Mind Movement Health Instagram

Mind Movement Health LinkedIn

Mind Movement Health YouTube

Mind Movement Health Podcast

GUEST BIO:

Passionate about holistic health and great movement, Kate runs her online movement and health platform, Mind Movement Health. Having been an elite level dancer she gravitated to a career in health due to her love of movement and wanting to get a better understanding of nutrition to improve overall health and performance. She has extensive training and qualifications in Pilates and various other movement modalities including the Gyrotonic Expansion System© and Classical Ballet. A qualified Nutritionist and Food Scientist (BHSc.) Kate has worked within the health and nutrition field for more than 20 years and is passionate about helping everyone move well, eliminate pain, live a balanced life and make being healthy EASY.

For more information and to check out her online Health and Movement Membership please head to

www.MindMovementHealth.com.au

Nutrition Nugget: Barebells Protein Bars

Fri, 23 Feb 2024 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Barebells Protein Bars. A listener wrote in asking if Barebells Protein Bars were a healthy option, as he had never seen sugar alcohols listed on a label but had heard Jenn talk about them. Jenn walks through the ingredients and breaks down sugar alcohols, how they impact our blood sugar, and if they are a healthy alternative to generic sugar or other sweeteners. She also looks at the nutrition facts of one flavor to determine if barebells protein bars are a good snack option when you’re on the go! Tune in to hear what she has to say about Barebells Protein Bars! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Beyond Cardio (feat. Jenny Martin)

Wed, 21 Feb 2024 08:00:00 -0400

Most of us think our hearts are fine. Even the day before a heart attack, people think they’re OK!? Unfortunately, many people wait until they are experiencing a cardiac event before they look beyond blood tests cholesterol and the blood pressure reading at a doctor visit. Tune in to learn what tests you can do to take preventative measures in making sure your heart is operating in optimal condition. BTW, this is as much for athletes as it is for the reluctant exerciser!

This week Jenn is joined by Chief Nursing Officer of Recovery Plus Health, Jenny Martin. Jenny breaks down many different aspects of heart health in this episode, from the difference between a heart attack and cardiac arrest, to VO2 max, to cardiorespiratory fitness, and more. She also discusses how a CPET test can provide you with a good outlook on your heart health, as well as give you information on how to best manage your fitness and exercise routine for your individual needs. Preventative care is a must when it comes to heart health, and this is one tool to help make your heart health a priority. Tune in to learn more about the CPET test, what it tells you, and where things can be missed when only doing lab tests.

IN THIS EPISODE:

● [6:03] How did Jenny end up in nursing and then shift into cardiopulmonary chronic care?

● [12:33] What is the difference between a cardiovascular event vs. a cholesterol challenge or blockage?

● [15:55] Many people look at athletes as the epitome of health, but then they have a cardiac event - what are we missing?

● [20:23] What is Cardiopulmonary and Cardiopulmonary Fitness?

● [23:18] What is the difference between optimal and suboptimal? And why do we want to use these words?

● [26:56] What is Respiratory Exchange Ratio (RER) and why is it important?

● [28:24] What is Peak VO2 or VO2 max?

● [33:21] What is Heart Rate at Peak and at Anaerobic Threshold?

● [36:02] What is Cardiorespiratory Fitness (CRF)?

● [37:58] What is an Inducible Threshold?

● [41:51] What is the CPET test?

● [48:05] How do people take the information about their Zones into their personal fitness routine?

KEY TAKEAWAYS:

● [29:46] Peak VO2 can be increased with the proper training, proper nutrition, proper hydration, and proper supplementation as your exercise or nutrition is optimized. Each time you can get the number up by one ml, you reduce your chance for all-cause mortality by 10%.

● [33:49] Optimal performance for your heart rate is to keep your peak heart rate in the 80-85% range, which shows that you’re not heart rate dependent. We don’t want to be heart rate dependent, instead you want to be stroke volume dependent, meaning the strongest part of your heart is pumping oxygen-rich blood to the rest of your body.

● [36:59] Knowing your numbers gives you control over your situation. The best way to find out what you can do safely is to get the data, to know your numbers and know where you are so that you know where you want to go. If you don’t know where you’re starting, how do you know where you are headed? How do you know what your heart health goals should be?

● [46:20] Not everyone has the same heart rate zones, so the CPET test can help you uncover what your heart rate zones are so you can exercise and function at your optimal health number.

QUOTES:

[13:02] “You are not healthy the day before a heart attack.” - Jenn Trepeck

“Hearts come in electrical and plumbing. When one of those goes wrong, that's when bad things happen. When we look at cholesterol levels, we're only looking at the plumbing." – Jenny Martin

[14:47] “The original stress test, treadmill stress testing you get done in the cardiologist office, what they don’t do is they don’t do a ventilation, perfusion ratio. They don’t look at the gasses, they don’t look at the lung aspect of things, and so they actually don’t identify non-obstructive heart disease at all. You could have a heart cath, you could go in and have a wire run up through your arteries, and they can say ‘there’s nothing obstructive here, so everything is fine’, and you can have a heart attack the next day.” - Jenny Martin

[21:29] “Sleep apnea has a very high rate of coexistence and causation for heart failure, and that’s very untalked about and it has everything to do with if we can’t get oxygen the heart just stops.” - Jenny Martin

"Optimal means that things are working at a level in which it supports other systems. So, optimizing health we want to have all the systems, heart and lungs, working with each other to support every other system in our body.” - Jenny Martin

[47:11] “I know my zone 2, you know your zone 2, and they’re not the same, but if we were to use the calculations that are just kind of out there for everybody to try to use, they would be very close, because it’s not taking into consideration anything else. Our health history, our cardiac function, our pulmonary function, what our body needs, what our bodies need to be able to perform at the workload that we’re asking them to, that’s going to differ per person as well.” - Jenny Martin

RESOURCES:

RecoveryPlus.Health Website

GUEST RESOURCES

Email: info@recoveryplus.health

Phone number: 800-242-6221

Jenny Marin's LinkedIn

Jenny Martin's Instagram

RecoveryPlus.Health's TikTok

RecoveryPlus.Health’s Instagram

GUEST BIO:

Jenny Martin MSN, APRN, FNP-C and Chief Nursing Officer of Recovery Plus Health has years of nursing experience specializing in cardiology, pulmonary, and chronic care management. She has conducted research on improving care and bridging gaps for patients post-cardiac events as well as patients who wish to prevent cardiovascular disease. Jenny has been instrumental in developing a multi-state remote population platform to improve access to care for patients needing cardiovascular rehabilitation and in developing a program with a focus on reducing hospital readmissions. She also recently opened a clinic in New York offering cardiopulmonary exercise tests for all individuals from cardiac patients to professional athletes.

BONUS! Join Jenn at the Flourish Beyond 40 Summit

Mon, 19 Feb 2024 08:00:00 -0400

Extra! Extra!

In case you haven't heard, Jenn partnered with 3 other coaches (Amy Oldfield of Body Theory, Brandy Searcy of Feel Better than Fine, and Amelia Randolph Campbell of ARC, Inc.) to bring you the Flourish Beyond 40 Summit.

Created to support the woman who knows there’s more to life than thinking about food and the scale!

If you're on top of her game in life...except for when it comes to the scale, this summit is not to be missed. Featuring the 4 coaches, in 5 sessions, over 15 days (meeting Fridays & Mondays, 12-1pm ET) you'll be able to fit this into your life and build the momentum to keep going after the summit. There's also a private Facebook group for you to ask your personal, specific questions at any time and the summit concludes with a panel where all 4 coaches answer YOUR questions.

OH! And it's also only $39!! With the bonuses you also get, the total value is over $870. Register here: https://tinyurl.com/flourishbeyond40 and Jenn will see you there!

RESOURCES:

Flourish Beyond 40 Summit Registration

Salad With a Side of Fries website

Salad With a Side of Fries Instagram

Nutrition Nugget: Anchors

Fri, 16 Feb 2024 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about anchors. Anchors can be used to help us build habits and stick to commitments that we make to ourselves. It is something that is meaningful to you that can be used to remind you of your goals and keep you on track each time you see or hear your anchor. Beware: while the intention is to find a positive anchor, there can also be anchors that can bring you to a negative place. To find your positive anchor, think of your favorite song, find a positive photo, wear a special piece of jewelry or find something else that will keep you accountable. Tune in to hear more about creating your positive anchor. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nutrition Nugget: Ultra Processed Foods

Midlife/Menopausal Weight Gain (feat. Amy Wilson)

Wed, 14 Feb 2024 08:00:00 -0400

Are you in your midlife era and noticing weight gain? Are you struggling to lose weight now that you’re over 40? Are you considering one of the weight-loss pharmaceuticals on the market to help you battle your weight? Before you turn to weight loss pills, tune into this episode to learn a better way to manage your health for the long term.

On this episode, Jenn speaks with nutrition coach, geriatric pharmacist, and fitness pro, Amy Wilson. Amy helps women work through their midlife weight gain by focusing on stress management, sleep, and eating real food. She provides some incredible tips in this episode that anyone can start doing today to work towards achieving their best health and focus on optimal aging. Amy gives her opinion on pharmaceutical drugs such as Wegovy, Mounjaro and Ozempic, talking about how they work in the body and the side effects that are being seen already. Tune in to gain a better understanding of how your body copes with stress and how to create optimal health, no matter your age.

IN THIS EPISODE:

● [4:38] Amy shares how she became a pharmacist and became passionate about health and wellness.

● [12:16] What gets us so stuck losing the midlife menopausal weight gain?

● [15:55] What is the connection between blood sugar and aging and how we are creating accelerated aging in the body?

● [22:55] How does stress impact our body weight?

● [29:44] Amy talks about dietary needs utilizing real foods.

● [33:34] How do you incorporate weights into your fitness routine?

● [35:30] How does sleep impact our weight loss?

● [38:57] As a pharmacist, what is Amy’s outlook on pharmaceuticals for weight loss such as Wegovy, Mounjaro and Ozempic?

● [42:30] How can fad dieting affect our bones over time?

● [44:00] Skinny is not healthy, skinny does not equate to happiness.

KEY TAKEAWAYS:

● [13:15] Our metabolism pretty much stays the same until we are 60-65. However what we have done to ourselves with fad diets has slowed the metabolism down.

● [36:51] Focusing on your sleep will have huge impacts on your health. Work on creating good sleep hygiene/sleep habits by going to bed at the same time every night and waking up at the same time every morning.

● [44:00] When you are on medications to treat side effects of other medications and you have no energy or don’t feel your best, that keeps you from living your life to the fullest. When you are scared to get off these medications because you are scared that you’ll gain weight back because you think skinny is healthy, that is psychological dependence.

● [45:00] We have to stop thinking that skinny equals healthy or that being skinny will make us happy, because it won’t. If you are not happy now, getting to whatever weight you think you need to be at, that’s not going to open up the doors and make everything all better. You have to be happy with who you are now. Stop fad dieting! Instead, focus on your nutrition, health, and building muscle and see what happens to your quality of life.

QUOTES:

[12:21] “This is what’s happened, we have accidentally, not on purpose, caused our issues, and how we have done that is what we started doing when we were 16, and that was dieting. That was the fad diets, starving ourselves to get into the prom dress, to get to the wedding, to be the bridesmaid or now its high school reunions, or another wedding or an event, and we do all these fad diets. And every time you did that fad diet, I don't care what anybody says, you did not lose body fat, every single time you did it, you lost muscle.” - Amy Wilson

[16:38] “It’s not calories in, calories out. It’s quality in, quality out.” - Jenn Trepeck

[18:10] “A banana’s not bad, an apple’s not bad, it’s the other stuff that we are eating that is causing these high peaks of blood sugar. What we want is this little wave. We go up, we go down, we go up, we go down. What we’re causing is this massive roller coaster, we go up, we drop down, up and drop down, and every time we do that, we are increasing our chronic inflammation.” - Amy Wilson

"We’re having diseases of age at really young ages.” - Jenn Trepeck

[33:08] “It’s also working on those behaviors because we need to learn how to navigate life, not with food. We need to enjoy food. That’s a part of our experience, but it’s not our drug to go to for anxiety and depression.” - Amy Wilson

[42:57] “Your body is so smart. It wants to survive. It’s going to figure it out, so it’s going to get amino acids from your muscle. It’s going to get minerals from your bones. As women, that should scare the crap out of us because now you’re looking at osteoporosis, osteopenia, sarcopenia. So what I’m saying is that we’re going to see old lady disease in 35, 45, 50 year olds.” - Amy Wilson

"We have the trifecta of stress: the stress of the mental anguish of what’s going on right now…the stress of not eating…the stress of over working out without any nutrition." – Amy Wilson

[44:00] When you are on medications to treat side effects of other medications and you have no energy or don’t feel your best, how is that living? When you are scared to get off all of these medications because you are terrified that you’ll gain the weight back, because you think skinny is healthy, that is psychological dependence. So not only are we looking at muscle waste and bone disease in young women, now we are looking at a psychological dependence. Yes, it’s slow to build muscle and learn how to eat and to learn to deal with our feelings, and to dismantle these belief systems, to get strong and healthy (not skinny). It’s painfully slow, but the side effects are good. The side effects are “I can live”, they are energy, vitality, longevity. That’s what’s important.”

RESOURCES:

America’s Fiber Problem Episode

GMO Organic and Local Oh My Episode

Amy Wilson Fitness Facebook Page

GUEST RESOURCES

Amy Wilson's Website

Amy Wilson's Instagram

Amy Wilson's LinkedIn

Amy Wilson's YouTube Channel

Amy Wilson’s TikTok

GUEST BIO:

Amy Wilson is a Board Certified Geriatric Pharmacist, a certified fitness professional, and a certified nutrition coach using the FASTer Way to Fat Loss platform, who is disrupting the diet industry and helping her clients take their health back.

Amy’s mission is to empower and equip her clients to take charge of their health and find balance in their lives. With over 30 years of experience, Amy specializes in developing individualized health plans that navigate through her client’s individual barriers, allowing them to be successful in their efforts.

Amy is passionate about helping people prevent and reverse diseases with nutrition and fitness. Through her personal and professional experience, she has seen first hand how diet and exercise can change a person’s life, and how the right nutritional program can be the key to improving their health and fitness. She has seen her clients reverse their pre-diabetes, diabetes, high cholesterol, and more. She is driven to help her clients feel in control of their body and mind, while no longer feeling enslaved by their scale.

Nutrition Nugget: Your Acceptance Speech

Fri, 09 Feb 2024 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about writing your acceptance speech. Taking inspiration from awards season, Jenn asks us “what’s the award that you would love most to win?” Best parent award? Biggest health transformation? Think of what you want to accomplish and what it would take to achieve that, reflect on what support you would need and how you would get there. Then write an acceptance speech noting everything you did to win that award. Read this each morning to help you pursue your goals! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Structured Water (feat. Mario Brainovic & Dr. Eric Laarakker)

Wed, 07 Feb 2024 08:00:00 -0400

Water is just water….right? Wrong! Analemma has uncovered just how critical the condition of water is, how to transform water to be coherent, and are proving how their Mother Water could change the world. Tune in to learn more!

This week, Jenn is joined by Mario Brainovic and Dr. Eric Laarakker from Analemma, a company that is bringing coherent state back into water. Dr. Laarakker and Mario discuss why Analemma water has the power to change the world and how they are working to get it into the right hands. They discuss the impacts water has on the mitochondria, microbiome, and energy within our bodies, as well as what our current water and soil are lacking. Mario and Dr. Laarakker talk about the studies they have run and the incredible research they’ve done to prove just how powerful water is. Tune in to this truly fascinating episode to learn the impacts Analemma can have, why it is so incredible, how it just might change everything.

IN THIS EPISODE:

● [6:38] Mario shares how the partnership came to be between him and Dr. Laarakker.

● [8:02] What led Dr. Laarakker to look at water closely?

● [12:03] Why was there a need to change our water?

● [15:21] How does changing the molecules in water affect the organism that’s using the water?

● [18:35] Mario and Dr. Laarakker explain how a crystal can transform water.

● [20:50] What is “Mother Water?”

● [27:05] How does the mitochondria and ATP change using Analemma?

● [30:36] What research did they do with the microbiome?

● [37:55] Why haven't more people heard about Analemma before and its life/environment changing affects?

● [40:35] How do people know that Analemma is actually working for them?

KEY TAKEAWAYS:

● [9:41] One of the most important ingredients to change biophoton emission is water.

● [20:58] Water energizes itself by moving left to right and going through turns. Electromagnetic harmful fields, toxins, and straight water channels all impact the quality of our water. Even when using something like a water filter, while it can reduce the harm in the water, the water still has memory of all the chemicals.

● [32:50] 95% of serotonin is being created in your gut by your gut material, and it’s being delivered to your gut-brain barrier. So the state of your microbiome influences how you feel, how you experience life, what your mood is, it is extraordinarily important. Analemma has shown that if you drink the water, your microbiome is going to improve.

QUOTES:

[10:56] “We did some more tests and then we realized that there is more to it, that’s the whole-season function in it. So actually now it takes us almost a year to create the mother water because all seasons matter. In wintertime, I’m an acupuncturist and in acupuncture, at this time in the winter, your kidney energy is low, so your frequencies change almost every day. So we wanted to have all these parts into it and we created some more devices to get lightning in it until we had the beautiful perfect device we have now.” - Dr. Eric Laarakker

[12:13] “We realized in our research that water currently exists in what we call a chaotic state. So H20 molecules actually crash into each other constantly. There is a whole chaos there and nobody actually understands that because it’s happening on an atomic level. But we found that there is a way to create harmony, to bring harmony back into that chaos where those same H20 molecules start linking together and creating this liquid crystalline structure. In that unique process, water becomes alive. It actually becomes empowered to do so much for our health.” - Mario Brainovic

[13:56] “Actually, we consider our water a radio, which gets all the information out of the cosmos, and it passes it through your body. At the end of the story is that almost every chronic disease is a communication issue in your body, so it helps restore the communication system in your body.” - Dr. Eric Laarakker

[15:09] Changing the way the molecules in the water move, translates into a change in the organism that’s using that water or drinking that water.” Jenn Trepeck

[17:21] “You can very, very accurately measure the changes in brainwaves and we decided to go with the gold standard study. We actually took identical twins because they're genetically identical, so if you give something to one and not the other, you can very accurately see the changes happening. So the doctor administering the water didn't know which one was which, and twins didn't know which one was which, and we were just monitoring the results, and it works extraordinarily fast. As soon as the twin that took a sip of Analemma water, there was very fast, almost instant change and better connection between the left and the right hemisphere of the brain, an instant cooling effect on the brain waves, while the other twin didn't experience anything.” - Mario Brainovic

[27:53] “If you are able to increase the mitochondrial function, it’s not like you’re just increasing the energy of your body, you’re actually stopping cellular aging, which is a key thing.” - Mario Brainovic

[35:54] “What is really interesting and important there is that this was a completely barren piece of soil, you couldn't grow anything on it, it was dead. It was completely made with Roundup, and within only two months what happened is, just like Eric mentioned, there was a huge explosion in biodiversity of the microbiome. So much so that the bacteria in the soil now started to suck CO2 out of the atmosphere into the soil where it belongs. So it actually becomes an extraordinary, interesting and elegant way to treat the greenhouse gasses issue on the entire planet.” - Mario Brainovic

RESOURCES:

Analemma Water's Instagram

GUEST RESOURCES

Analemma Water Website

Analemma Water's Facebook

Analemma Water's TikTok

Mario Brainovic's LinkedIn

GUEST BIO:

Mario Brainovic is an entrepreneur, researcher and a visionary in the field of health and wellness. For years he ran a successful international advertising agency and a production house. Mario was always passionate about health and wellness, about finding natural ways to heal, regenerate and restore the delicate balance between body, mind and spirit. This led him to establish a natural pharmaceutical company that successfully helped many people for years. After a while he became passionate about water. Realizing its extraordinary significance, Mario established New Earth Technologies, a company that offers the miracle of Analemma Water to the world.

Eric Laarakker is a holistic veterinarian and researcher, with over 30 years of experience. During his study of veterinary medicine, he was convinced that besides Western medicine, other treatment methods and visions – such as Chinese medicine – are essential to be able to heal… animals and humans in their total aspect. Eric then studied Chiropractors, Osteopathy, Manual therapies, Phytotherapy, Classic homeopathy, Chinese acupuncture, Japanese acupuncture, neural therapy and other energetic treatments. He developed a holistic protocol, in which many therapies complete each other. As a result of this holistic protocol horses, small animals and humans were successfully treated, after regular Western veterinary and medical practitioners failed them. Eric's a researcher closely involved with the international research institute Water&Light, performing investigations on health and the quality of crops and food for humans and animals. In addition, he is a researcher/developer active in developing products and new treatments methods in systemic medicine. Eric has written or co-authored two books published in the Netherlands and often teaches at educational institutes in the Netherlands and abroad.

Nutrition Nugget: Bread Tags

Fri, 02 Feb 2024 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about bread tags. Did you know that the different colored bread tags on fresh bread actually have a meaning? Jenn is giving the inside scoop on what the different colors mean and how to pick the freshest loaf available while shopping! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Top 3 Reasons & Remedies for Weight Loss Resistance (feat. Becky Bell)

Wed, 31 Jan 2024 08:00:00 -0400

Are you doing all the weight-loss things you are “supposed to”, but your body is still not releasing excess weight? This week on the podcast, our guest is sharing the top 3 reasons this could be happening and what you can do about each one!!

This week Jenn has invited dietitian Becky Bell on the show to talk about the top 3 reasons and remedies for weight loss resistance. At times people struggle to lose weight simply because they are not consistent enough with their habits, but there are other times where someone is doing everything they need to do to move the needle forward, and it’s just not happening. Becky talks with us about the impacts of stress, inflammation, and blood sugar balance. She gives great tips on how to determine what you might be struggling with, and the best ways to change the trajectory of those issues. Her information and tips are great resources as you work on your health in 2024. Tune in to learn more!

IN THIS EPISODE:

● [4:53] What made Becky become a registered dietitian with a focus on functional nutrition?

● [8:01] What is weight loss resistance?

● [10:00] What are the impacts of stress on weight loss resistance and how can we overcome this obstacle?

● [15:25] What tools can you use to let go of stress?

● [19:32] How do you know if you have inflammation?

● [20:59] How can you manage inflammation?

● [30:04] Becky provides information about insulin resistance.

● [32:38] What are the best ways to focus on blood sugar balance?

● [38:17] What are some of the biggest mistakes that Becky see’s people make when implementing these recommendations?

KEY TAKEAWAYS:

● [11:36] We burn through so many nutrients when our body is under stress, leading to depleted vitamins and minerals which are essential to a healthy metabolism.

● [19:37] Some of the signs that you are experiencing inflammation are feeling puffy, joint pain, feeling tired, brain fog, bloating, discomfort with food, irregularity in bowel movements, including diarrhea or constipation, and acne.

● [34:32] The best way to balance blood sugar is to balance your meals, ensuring you are getting protein, fat and fiber in every meal. Also, focus on meal spacing, if you are having the right type of meal, you should be satisfied for 3-4 hours which allows for your blood sugar levels to balance.

QUOTES:

“This applies to the people who are super consistent and feel like 'it's not working.'” - Jenn Trepeck

[11:12] “Our body is designed to produce cortisol in times of stress, in times that there’s a threat to our body. When our body is being signaled that it’s not safe, the last thing it wants to do is get rid of body fat, because if you need extra reserves, if you’re under stress or there’s a threat coming to us, so it’s the signaling to your body to try to hang on to that body weight.” - Becky Bell

[15:28] “It’s about learning to put yourself higher on your priority list and reminding yourself that it’s ok to say no, you do not have to do everything, you don’t have to be everything to everyone and saying no and deciding I need this.” - Becky Bell

[40:18] “My philosophy with exercise is for one, let's find ways to just make a habit of moving more in general, how can you just move more incorporated in your daily life just to move more. Also let’s work smarter instead of harder with exercise, especially if you have a weight loss goal. I think the top priorities should be weight lifting to build muscle and walking, because those are forms of exercise that don’t put a ton of stress on your body.” - Becky Bell

"If you are going to a traditional, conventional doctor and they are telling you your blood sugar is too high, your pre-diabetic, you probably have had insulin resistance for years, more than likely." - Becky Bell

"You can reverse insulin resistance and pre-diabetes." - Becky Bell

RESOURCES:

Rooted Nutrition Therapies Website

GUEST RESOURCES

Becky's Instagram

Becky's Facebook

GUEST BIO:

Becky Bell is a Registered Dietitian that specializes in gut health, metabolism, and weight loss. She has over 15 years of experience as a dietitian and she is the owner of a functional nutrition practice, Rooted Nutrition Therapies.

Becky is passionate about empowering women to achieve their healthiest weight in a sustainable way, without all the rules and restrictions. She focused on optimizing metabolism and digging into the root causes of weight loss resistance rather than focusing on cutting out foods or low calorie diets.

She is a wife and mom of 3 and currently lives in Colorado, where she loves to enjoy the outdoors with her family.

Nutrition Nugget: Inulin

Fri, 26 Jan 2024 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Inulin. You’ve probably seen inulin on the ingredient list of many food items, but what is it? Inulin is a type of soluble fiber that is found in upwards of 36,000 plant species. Typically chicory inulin is used as a replacement for fat in packaged foods. Inulin has been shown to support digestive health, blood sugar balance, fat metabolism, and more, but are there any down sides of it? Tune in to understand more of how it’s used, how to get fiber naturally, and if you should avoid foods with inulin included in the ingredients list. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Top 5 Tips for Digesting Nutrition News Episode

Put Your Money Where Your Mouth Is: Financial Health

Wed, 24 Jan 2024 08:00:00 -0400

What is your relationship with money? Or is money something you keep hush hush about and buried in the back of your closet? This week, we are discussing financial health and how to ensure you have clarity and are set up for success.

This week, Jenn is talking about financial health. Finances are a topic that stress out many people, so much so that they don’t even know what their budgets are or what their financial layout looks like. Instead of keeping all your financial woes in your closet, Jenn is diving in to creating a new money story, helping you gain clarity on what your finances look like, and giving tangible steps you can take to improve your financial health. Jenn also outlines how our financial health is connected to our physical health…and it’s about more than just the cost of healthcare or wellness. Tune in to learn more about creating a better financial story for yourself and how to take control of your money situation.

IN THIS EPISODE:

● [8:56] What are the connections between our physical health and financial health?

● [11:34] Where is the gap when it comes to teaching about financial health?

● [17:47] How do you uncover what your money story is and how are emotions tied to it?

● [22:26] The elephant in the room: wellness costs money

● [27:11] What does it mean that “if you don’t know your money, you don’t own your money?”

● [31:21] Finances are very hush hush, how can you find someone qualified to help you with your finances?

● [33:59] What is a complimentary savings report and how does Jess use it with her clients?

● [36:31] What all is included in budgeting and preparing for your financial health?

● [38:13] What are the best tools out there for free that will help with financial health?

● [44:19] Could winning the lottery shift your money story?

KEY TAKEAWAYS:

● [20:11] Debt is a tool, it is either used to get what you want or get what you need. It is not a state of being, it is not an emotional component to your life, it is not a burden, it is simply a tool.

● [32:24] When looking for someone to help you with your financial health make sure they are qualified and passionate. You want to ensure they are in your corner, helping you understand your finances and re-write your money story. There are many different free resources online and if that’s where you need to start, make sure you utilize resources from a reliable source.

● [47:04] How we treat our money is actually how we treat our money. So if you are careless with it and shove it in a winter coat pocket, or have no knowledge about your money, that’s how you will treat your money. If you care for it, learn about it, become knowledgeable about it, that’s how you will treat your money.

QUOTES:

[10:26] “The leading cause of death is heart disease, the leading cause of heart disease is stress, and the leading cause of stress is money.” - Jenn Trepeck

[16:25] “There was a study done that was released just last month, so not even a month ago, that said for people to maintain their quality of living from just 2021, we’re talking two years ago, it now requires a family of four to have an additional $11,994 a year in income. That’s almost a grand a month to maintain the same quality of life that we had just two years ago.” - Jess Stirewalt

“Money might not be a challenge in your life but ...everything is always changing...part of our healthcare system is such that people are sometimes one diagnosis away from bankruptcy.” - Jenn Trepeck

[41:44] “The banks aren’t sitting on our money, yeah, y’all heard me, the banks aren’t sitting on our money. They’re utilizing and leveraging our money with these same strategies to make money on top of money off of our money. The bank isn’t investing in anything, but they’re reaping all of the benefits.” - Jess Stairwalt

[43:44] “Really the objective in this conversation too is not even to say okay, here’s all the money in the world, or here’s the things for you to do to flip the switch, but to raise our awareness and get a clearer picture of where we are right now in connection to our finances, to then be able to take steps forward in a direction that is empowering rather than confronting.” - Jenn Trepeck

“This is just another piece of our lives and the world that we're supposed to know but nobody ever taught us." - Jenn Trepeck

RESOURCES:

844-947-4846 - Text the code MONEY

Secrets of the Millionaire Mind

Rich Dad Poor Dad

Cash Flow Quadrant

Jenn’s 2024 Resolution Revolution Group Coaching Program

Nutrition Nugget: Perfect Bar

Fri, 19 Jan 2024 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the perfect bar. Thanks to Sara for sending in the question wondering if the Perfect Bar is a healthful option. After reviewing the ingredients, Jenn is on the fence about them. They are a better option to a candy bar or cookie, but there are also better options out there for a satiating snack. Tune in to hear her review and decide for yourself if this is something you want to add into your snack options. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nutrition Nugget: Stop Starting Over

Special Edition: Jenn on Share a Latte

Wed, 17 Jan 2024 08:00:00 -0400

Are you wondering how to make 2024 your best year of health, but you are unsure of how to start? Or did you kick off this year with an intense new regime and you are already “falling off the wagon?” Tune in to hear tips on how to take control of your wellness path once and for all!

This week, Jenn is sharing an episode where she was interviewed by Min Sukree, host of the Share a Latte podcast. In this interview, Jenn shares where her wellness journey started and how she became the incredible health coach that she is today. Jenn and Min discuss consistency and how diet and exercise culture has led us to believe that fitness is all about intensity. Jenn debates this and gives concrete examples of how we can ditch the intense workouts and diets that are so difficult to maintain. She talks about tangible steps you can take to maintain consistency on your journey and how to make your health goals more manageable, so that you can stick to them. Jenn describes the two paths within her new six month Resolution Revolution Coaching Program that launches this month. She describes what the program will entail, who it’s for and the potential shifts that clients may experience throughout the program. Tune in to find out if her new program is right for you, and if it isn’t, what you can start doing today to make 2024 your most successful year yet when it comes to your health.

If you are ready to make permanent changes to your health in 2024, sign up for Jenn’s 2024 Resolution Revolution Group Coaching Program.

IN THIS EPISODE:

● [4:50] Jenn talks about her personal health journey and how she got to where she is now.

● [13:26] How did Jenn’s health change after 2007 with the education she was learning?

● [16:21] How does Jenn incorporate the science behind health and fitness to influence and create change?

● [22:06] How can you eat out and still stay on track with your health goals?

● [29:22] What is Jenn’s experience with falling off the “consistency wagon?”

● [30:50] What is the difference between consistency and intensity?

● [34:07] Jenn describes her new Resolution Revolution Coaching Program that launched in 2024.

● [39:20] What results will people expect from the program?

● [40:40] What is a non-health objective goal?

● [42:14] What is Jenn’s coaching method around her program?

KEY TAKEAWAYS:

● [16:00] Understanding the science side of things can result in a behavior change and a shift in our thought process.

● [22:26] If your plan does not allow you to live your life, then it’s not the plan for life. Creating a realistic plan that allows you to be a part of the holidays, vacations, and every day life is where the magic will happen.

● [30:45] If you are pushing for super intense exercise, it is much harder to be consistent: to find the hour or the energy to do the HIIT, that takes a lot. That intensity is harder to maintain. Consistency and Intensity are often inversely related, the less intense, the easier it is to be consistent. The more intense something is, it’s harder to be consistent. If consistency is the objective, then our objective is something less intense that we can maintain. So, the objective can be moving out bodies every day, and that may look different every day, making it easier to maintain.

● [43:38] Part of Jenn’s program focuses on a detox, because sweets, salt and fat are acquired tastes. This means that we learn they taste good, and that the more we have them, the more we want them. The more we have them, the sweeter or saltier or fattier something needs to taste in order for it to register. Starting with a detox can help clean out your system and get the benefits of all of the nutrition that you give yourself and reset your tastebuds. At first, the cravings may be tough, but as you add foods back in, your awareness of your cravings is dramatically different.

QUOTES:

[13:50] “I believe that the difference between knowing what to do and actually doing it is understanding why.” - Jenn Trepeck

[18:35] “Talking about diet culture, we’re told to ‘eat less, move more’. If that was how the body works, would anybody have a problem? Clearly there’s more going on.” - Jenn Trepeck

[19:21] “It’s not the calories that matter, it’s the quality of those calories that matter.” - Jenn Trepeck

[25:52] “When I look at a menu in a restaurant, what it’s telling me is essentially what they have in their kitchen. It’s a recommendation but not a prescription. So if I want this salmon, but veggies instead of their mashed potatoes or rice, I can ask for that.” - Jenn Trepeck

[29:30] “That’s the thing about consistency, there isn’t an on or an off, we just keep going. So if you think you have fallen off (the wagon), then you are not focused on consistency. There is no on or off, you just keep going. Stop starting over..” - Jenn Trepeck

[40:15] “So everybody’s results are going to be different. It depends on what you’re looking for and what’s going to make a difference in your life. Having said that, these are the tools about just being human and fueling our system. I think it’s actually really important to have non health related objectives.” - Jenn Trepeck

[45:11] “For most of us, we’re going to do about six weeks without grains, and that’s not about deprivation. It’s about how the average American eats more grain than an Olympic athlete is recommended to eat on race day, that’s a lot of grains. By removing them for a period of time, not only does it help our digestive system, but it allows us to find a handful of new favorite meals that don’t rely on the grain and starch. Then we can add them back in, in a proper proportion. Your grains and starches, we actually want to think of them more like a condiment than a food group, something that is going to add pizzazz to your meal rather than be the main part of it.” - Jenn Trepeck

RESOURCES:

Share a Latte Podcast

Jenn’s 2024 Resolution Revolution Group Coaching Program

Jenn’s 2024 Resolution Revolution Group Coaching Program

Nutrition Nugget: Cool Your Rice

Fri, 12 Jan 2024 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about cooling your rice. Is it healthier to cook and cool your rice before eating it? The short answer is YES. The benefits come from the quality of the resistant starch, a type of fiber that is a powerful prebiotic, that is created upon cooling! Jenn breaks down the chemistry of this process and why resistant starches are beneficial for us. But, not all starches become resistant starches, so tune in to learn which vegetables and foods this impacts and how you can take advantage of these benefits. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Jenn’s 2024 Resolution Revolution Group Coaching Program

Nutrition 101

Wed, 10 Jan 2024 08:00:00 -0400

Are you looking for the best way to get healthy in 2024? Are you contemplating all the fad diets out there or considering eliminating food categories? Stop right there and listen to this episode where Jenn walks you through Nutrition 101 so you can create wellness within you!

Today, Jenn is talking all about nutrition 101. She discusses what nutrition is and covers the essential macronutrients and micronutrients our bodies need, breaking down each category and how to incorporate them into your diet. Jenn also discusses the benefits of consuming these nutrients from your food and then talks about how some supplementation can help when you are missing the mark. She touches on poverty and food deserts and how people in those areas can focus on their nutrition despite limited resources, as well as how the food industry has changed across generations. Tune in today to learn how to simplify your nutrition with these simple guidelines to achieve your best health.

IN THIS EPISODE:

● [6:27] What does nutrition mean? Why is the quality of nutrients so important?

● [9:00] Jenn breaks down what each of the macronutrients (carbohydrates, protein, and fat) are and why they are essential.

● [25:49] How can you make sure you are getting the requirements of each category that the body needs?

● [30:29] Jenn breaks down the different micronutrients (vitamins, minerals and water).

● [38:11] How can poverty and food deserts affect nutrition?

● [40:50] How has our food changed across generations?

● [42:03] Jenn touches on other factors that go into the nutrients our bodies need and supplementation.

KEY TAKEAWAYS:

● [06:30] Nutrition comes from nutrients. Nutrients are the building blocks of energy. Everything that we do in our lives requires energy, on a cellular level and on a physical level. Without nutrients or nutrition, producing energy becomes very hard. Nutrients are also essential for our bodies to grow and to heal.

● [09:00] If you are trying a low/no-carb diet to kick off the year, pause for a minute. Carbohydrates are incredibly important. Carbohydrates are the preferred fuel for the body, providing the energy our bodies need to perform work, and the materials necessary to build and repair tissue. The quality of the carbohydrates make all of the difference when it comes to fueling your body. Simple carbs, as tasty as they are, are lacking quality and do not do our health any favors. Complex carbohydrates can provide consistent energy and help you feel sustained longer.

● [11:00] An essential nutrient means that our bodies do not physically produce the nutrient, meaning we must get them from our nutrition or supplementation. There are 9 amino acids that our bodies cannot synthesize and 11 non-essential amino acids meaning, if the 9 essential amino acids are there, the body can make the other 11.

● [12:30] Protein is another essential nutrient or building block for our health. Complete proteins, like an egg, contain all of the essential amino acids. Incomplete proteins, such as beans, lack one or more of the essential amino acids. So by combining different protein sources, we can ensure that we are getting all 9 of the essential amino acids.

● [24:00] We need fat in our diets. Fats are involved in the production of hormones and affect our metabolism, which promotes digestion and satiety. When you are having digestion problems, ask yourself. “Am I missing a big category here?” and use your macronutrients to troubleshoot the problems.

● [41:16] Even if you’re eating quality food, there tends to not be a wide enough variety of foods to cover all the nutritional needs, so the lack of dietary diversity can result in specific nutrient deficiencies. Combined with the lack of physical activity, we are predisposed people to greater health risks

QUOTES:

[10:50] “What we want to do as we’re thinking about building our plates and how we’re fueling ourselves to create that energy, we want to focus on vegetables as our carbohydrates and then we can fill in with some of the whole grains. Carbohydrates are the preferred fuel of the body, they tend to be faster fuel for the body than some of the other macronutrients.” - Jenn Trepeck

[20:06] “What’s really important is to recognize that lipids, or fat, play critical roles in the body. Fat helps maintain our body temperature, fat helps protect our organs so that we don’t bump into a doorknob and puncture something critical. Our brain is mostly made up of fat. Every single cell in your body has a fatty layer around it. Fat is critically important for human survival, where we’ve gone astray or awry is the quality of the fat that we’re eating.” - Jenn Trepeck

[27:03] “When we have enough of the protein, quality fat and fiber, we’re satisfied and those cravings for a lot of these other things can melt away.” - Jenn Trepeck

[38:30] “Food deserts used to be caused by not having access to food. Today, food deserts are caused by not having access to fresh foods. There are plenty of cheap processed foods available in a food desert. It becomes a function of up-front cost vs. future cost when purchasing these foods due to circumstances like budget or availability. We can pay the upfront cost in the quality of foods, or we’ll pay the future cost through healthcare or should I say disease care, because what we know is that physical inactivity, eating a high calorie, low quality, nutrient deficient diet predisposes people to great health risks: Cardiovascular health, cognitive health, sexual health, muscular health. Our overall health is at risk when we are nutrient deficient.” - Jenn Trepeck

[40:30] “Supplementation is no longer a luxury.” - Jenn Trepeck

[44:27] “What I want everybody to understand is that there is zero substitute for healthy, well balanced nutrition.” - Jenn Trepeck

RESOURCES:

GMO, Organic & Local, Oh My!

Nutrition Nugget: Wonder Monday Low-Carb Cheesecake

Fri, 05 Jan 2024 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Wonder Monday low carb cheesecakes. Are they really a healthier snack option or are they just claiming to have “healthy” ingredients that aren’t actually good for you? Jenn walks through the ingredient list and discusses the health facts, diving into what is truly in the cheesecake bites. Ultimately, these could be a good snack option once in a while, but at the end of the day, you have to decide what is right for you! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Tap into Your Fountain of Youth (feat. Dr. Jeff Crippen)

Wed, 03 Jan 2024 08:00:00 -0400

There is no one size fits all health option and uncovering what the best health and lifestyle habits are for you can be confusing. Dr. Crippen is here to break down different ways to view your health and how to uncover your individual fountain of youth.

In today’s episode, Jenn is joined by Dr. Jeff Crippen, a chiropractor, nutritionist and coach who enjoys helping others unlock their true potential. After suffering from migraines for years in his youth, he put his passion into helping others the same way he helped himself. Dr. Crippen discusses what he discovered when doing research to uncover the Fountain of Youth. He talks about how to achieve your body’s natural state of health, and what things can impact your individual health. They discuss energy within the body and how the energy surrounding you is affecting your brain and health. Tune in to learn the fascinating ways our body’s work that aren’t typically discussed.

IN THIS EPISODE:

● [5:11] Dr. Crippen talks about his struggle of having constant migraines throughout his youth.

● [6:47] How did Dr. Crippen’s experiences lead him to become a doctor of chiropractic, a nutritionist and a coach?

● [13:06] While Dr. Crippen was looking for the Fountain of Youth, what did he discover?

● [17:16] If the body’s natural state is health, what are a couple of the mechanisms that can be used to return to our natural state?

● [20:50] What does Dr. Crippen mean by nothing or no thing? What’s the best way to apply a practice into your life?

● [29:47] Dr. Crippen defines the Yellowstone Principle.

● [37:11] Dr. Crippen discusses what the Model A Principle is.

● [44:01] How can someone identify their personal best step in 2024?

● [47:52] Dr. Crippen gives an example of how he starts working with clients.

KEY TAKEAWAYS:

● [25:53] Stress is an endemic part of life, but you have the power to change your physiology by changing your response to it, and not getting stuck in your stress. Every morning when you wake up, ask yourself what kind of mood you are in. This practice of simply naming your mood can benefit your automatic stress response throughout the day.

● [36:07] Every effect has a cause, therefore if something changed in your health, there was a cause. Maybe it was a diet change, moving, the loss of a job, etc. If you can look at health more holistically, there is a better chance to find the exact cause, which means you will be able to fix the cause, and efficiently and effectively address the change in your health.

● [39:24] Individual nutrient requirements can vary up to 75-100x person to person. There is no one size fits all diet or health regime. That’s why it’s so vital to learn how your body operates best.

QUOTES:

“We’re not one size fits all machines, so just because one piece of advice worked for their brother’s sister’s cousin doesn't necessarily mean it’s right for you.” - Dr. Jeff Crippen

“It’s real simple and real basic, but you can either focus on making someone less sick or you can focus on making them healthier. If you make them healthier, by definition, they’re becoming less sick. So instead of working towards treating the disease or the symptoms, you work on creating more health. As you do that, the proof is in the pudding, which is the disease or the signs of disease or symptoms go away.” - Dr. Jeff Crippen

“So the more effective the placebo is, the higher the barrier, the higher the hurdle the drug has to clear. If we look at the fact that 30 to 70 percent of people can get better based on good communication, based on understanding, based on empathy, based on prayer, based on meditation, based on having a clear intention of what you want for your health, then instead of minimizing that, that could be something incredible to open up.” - Dr. Jeff Crippen

“When there’s so much individual uniqueness between us, when we start making decisions, assuming people are one size fits all, when they’re actually not, we create a system that’s causing more harm than benefit, and that’s where we are now.” - Dr. Jeff Crippen

“All healing begins with you.” - Dr. Jeff Crippen

"'Health is the body's natural state.'” - Jenn Trepeck

"Optimists live 7-15 years longer than pessimists." - Dr. Jeff Crippen

RESOURCES:

GUEST RESOURCES

Crippen Wellness Website

Timeless You(th) Book

Jeff Crippen's Instagram

GUEST BIO:

Dr. Jeff Crippen’s mission is to live life to the fullest and help others do the same. He is a Chiropractor, nutritionist and coach who enjoys helping others unlock their true potential. His passion stems from his own personal struggles.

At age six, he began suffering from migraines. For the next seven years, his headaches continued to worsen despite the best medical care he and his family could find. At his lowest point, Jeff had a debilitating headache that lasted — without so much as a day of relief — for over two years.

At age 13, he found the powerful combination of chiropractic and individualized nutritional care. By combining these two powerful forces, he was able to unlock his own ability to heal.

For the last decade, Jeff has helped clients both through chiropractic care and nutrition at his wellness clinic in Saint Jo, Texas as well as through individualized mindset coaching with the Advanced Coaching and Leadership Center. He finds a holistic approach — optimizing spirit, mind, and body — the most efficient and effective way to create a lifetime of timeless you-th.

Nutrition Nugget: Cheers

Fri, 29 Dec 2023 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. For the last nutrition nugget of 2023, Jenn wants to encourage you to think about what you can cheers to from 2023. Find the wins and gratitude of something you can celebrate. Then take the time to think about what you want to create in 2024 and cheers to that! Jenn gives some ideas to keep in mind as we celebrate and to kick off the year that aren’t resolutions, and explains what CHEERS stands for. Tune in to kick off 2024 on a positive note, and cheers to you! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Resolution Revolution

Episode 189: Should Chat GPT or AI Be Your Health Coach?

Top 10 of 2023

Wed, 27 Dec 2023 08:00:00 -0400

If you are a new listener or just haven’t been able to listen to as many episodes this year, Jenn is breaking down her Top 10 Episodes from 2023. Tune in to hear summaries of each episode to reflect on what we learned together in 2023 and use this as a playlist when you have some extra listening time.

As 2023 comes to a close, Jenn is taking the time to walk through her top 10 episodes from the year! There have been so many great topics and guests on the show this year, it wasn’t easy to choose, but Jenn has carved out a good mix of topics. From understanding how the popular diet pills are impacting you, to digesting nutrition news, creating a balanced plate, and learning how perfection might be hiding your pain, there is at least one episode that will be beneficial for you! Tune in to hear key takeaways and short summaries of each episode.

IN THIS EPISODE:

● [4:33] Episode 205: What is Health

● [8:45] Episode 204: Diet Pills (Ozempic, Wegovy, Mounjaro) & The Real Shortcut

● [14:36] Episode 211: Birth Control Part 1: FDA Approval & What Happened Next

● [18:25] Episode 202: Is Perfectionism Hiding Your Pain?

● [25:12] Episode 97: A Grocery Store Run with Your Health Coach

● [29:55] Episode 201: Building a Balanced Plate

● [32:38] Episode 221: Healthier Options at Starbucks

● [35:41] Episode 199: LIIT Over HIIT

● [37:20] Episode 225: Mailbag: Help for the Holidays

● [40:14] Episode 217: Top 5 Tips for Digesting Nutrition News

● [43:33] Nutrition Nugget: Music

● [43:49] Nutrition Nugget: Laughter

KEY TAKEAWAYS:

● [20:43] Not all perfectionism is destructive. Maladaptive perfectionism is what Dr. Margaret Rutherford talks about during Episode 202: Is Perfectionism Hiding Your Pain? It’s important for us to just consider that and think through it to understand if we are struggling with destructive perfectionism.

● [28:02] Not a single food is off limits unless you decide you want it to be. Everything is just about figuring out how. It’s not what you eat, it’s how you eat.

● [36:17] If you do LIIT, low intensity interval training, vs. HIIT, high intensity interval training, and can be consistent with it, you are better off maintaining that consistency, so you can get the daily habits that create health, vitality, and longevity.

QUOTES:

“Western medicine functions on the treatment of symptoms versus what’s the underlying cause of the issue. So that’s how a lot of people end up in the snowball of prescriptions because it’s like this one’s for the first symptom and then this is for the side effects.” - Jenn Trepeck

“A friend's husband said to me, wait a minute, I thought we were supposed to put our daughters on birth control as soon as they got their period. So it’s another thing to wait, stop, we have to take this back. We have to be our own health advocate and do our own knowledge search, get our own education.” - Jenn Trepeck

“It almost goes back to that perfectionism thing. If you use a food scale at home and then you go eat out and you're anxious, that anxiety over the portion size is worse than whatever the portion size is, you know? So the objective is to make it work and figure it out, not to let all of this stuff completely consume your life.” - Jenn Trepeck

“What feels really personal and specific, is often incredibly universal." - Jenn Trepeck

"Everything we've talked about is about changing your life without disrupting it, without losing your life." - Jenn Trepeck

RESOURCES:

In the Name of the Pill by Mike Gaskins

Resolution Revolution

Nutrition Nugget: Raw Materials

Fri, 22 Dec 2023 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about raw materials. The United States is one of the most overfed and undernourished countries in the world. We are depriving our bodies of raw materials which leads to disease. Jenn discusses the process that the body goes through to utilize the raw materials and how some people are not set up to use raw materials due to their genetics and then their food choices add to the challenge! Tune in to learn how to create an environment that is hospitable to health instead of disease. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

The 3 supplements Jenn mentioned in this Nutrition Nugget (OPC-3, Activated B-Complex, Curcumin Extreme)

The Method Behind the Madness with Tanya Becker

Fitmas (feat. Tanya Becker & Chad Levy)

Wed, 20 Dec 2023 08:00:00 -0400

It’s that time of year when our motivation and forward momentum towards our health goals takes a hit. Does this sound like you? Tune in to learn how to navigate your health around the holidays, whether it’s your most, or least, favorite time of year.

Today, Jenn is joined by fitness professionals, Tanya Becker and Chad Levy for a Fitmas episode! They talk about why physical and mental health is so important for our longevity. Tanya and Chad discuss how they help their clients stay motivated and inspired throughout the holidays, along with some great tips to keep your ‘why’ a priority, even when it may be easier to just sit on the couch and watch Netflix. They discuss utilizing accountability and a community to help motivate movement as well as the solid connections that can be formed to help with mental and physical health. With the New Year approaching, they also talk about alternatives to New Year’s Resolutions that can create longer lasting effects. Tune in to learn how to have the best Fitmas this holiday season.

IN THIS EPISODE:

● [13:23] Why is physical fitness so important for longevity?

● [14:17] How can you get yourself to exercise when you really don’t feel like it?

● [21:16] How to navigate the holidays and fitness when you are short on time.

● [23:09] How can you use accountability to create a positive workout experience?

● [24:38] What is it like teaching a virtual class through Zoom or a similar platform?

● [34:02] How does physical activity help with mental emotional health?

● [38:44] How do Tanya and Chad help people continue to make positive choices for themselves?

● [43:39] Why is prioritizing health over the holidays hard for people?

● [46:35] What is a good alternative to a New Year's Resolution?

● [51:47] Why is it so important to have a support group and create connections?

KEY TAKEAWAYS:

● [15:20] Every single movement that you do, every weight that you lift, is a step in the direction towards the ultimate functionality and mobility of your body.

● [16:38] You need to move your body every day, whether it’s going for a walk, your favorite fitness class, do something every single day. You don’t have to stress yourself or suffer, but move every single day. It may not always feel good when you get started, but you’re always going to feel better afterwards.

● [51:49] It's okay to be going through what you're going through, you're not alone. People are there to help and to lift you up if you just look. Every step forward for your health and well being is a step in the right direction.

QUOTES:

“Looking at this time of year and going, what am I celebrating? What can I celebrate? And how am I contributing to my longevity and my healthspan on a daily basis.” - Tanya Becker

“People that live long, have a strong community...if you're struggling to do movement or anything, connect with someone." - Tanya Becker

“I think, being a trainer, you’re giving and you’re inspiring and working so much for your clients, so when you say, “I have to take care of myself and do this for myself as well”, you’re exhausted. There’s every excuse in the book to not do something, except for thinking, do I want to move with ease still? Do I want to have my daily activities I don't have to think about, because I can lift something overhead or I can pick something up or I can go up those stairs. I keep saying that mantra to myself over and over: what you work for, you will achieve.” - Chad Levy

“Choose each day to show up and be grateful and find those things. Just like building the physical muscles is longevity, community, and connection. The mental emotional stuff is also a muscle and also a practice.” - Jenn Trepeck

“If you don’t work a muscle out enough, to the point of it getting weaker, it’s not going to have that same tone. And that’s exactly the same for our emotional and mental well being. I believe it’s a daily practice. You have to connect an emotion to it and a feeling to it and really get yourself in that state of gratitude and that you can do through meditation instead of just saying the words or writing a gratitude list. How do you emotionally get there? Volunteer, get out of self, do service work, call somebody.” - Tanya Becker

“Muscle is your savings account.” - Jenn Trepeck

“We talked about connecting through fitness and exercise, but also having that really strong support group for when you're going through it. You have people that you know you can help support you. - Tanya Becker

“Relish in the moments of 2023 that were everything you wanted them to be and more and take that with you. Leave everything else that doesn't serve you.” - Jenn Trepeck

RESOURCES:

Functional Fitness To See Your Inner Warrior with Chad Levy

Q&A Fitness Edition with Tanya Becker & Chad Levy

Longevity Equation Episode

Meditation For Stress

Resolution Revolution Program - Text 2024 to 844-947-4846

Tanya Becker Coaching Website

GUEST RESOURCES

Tanya Becker’s Resources:

Tanya Becker's Instagram

Tanya Becker's Facebook

Tanya Becker's YouTube Channel

Chad Levy’s Resources:

Chad Levy's Website

Chad Levy's Instagram

Chad Levy's Facebook

GUEST BIO:

Tanya Becker has been changing bodies for more than 30 years in the fitness world, as a dancer then fitness instructor and she co-founder of Physique 57. Today, after becoming a life coach in the last few years, she’s more passionate than ever about inspiring, empowering and coaching women to live lives beyond their wildest dreams, making their second acts better than their first. As she says, you can reimagine, reinvent and recreate your life!

Chad Levy has over 20 years of personal training experience. He is a Certified Personal Trainer from N.A.S.M. (National Academy of Sports Medicine) and also holds certifications in Behavior Change, Corrective Exercise, and as a Performance Specialist. In 2012, he joined Physique 57, the premier barre fitness company in the world. In 2020 he officially opened his own personal training business, Chad Health and Development (C.H.A.D). He believes that getting fit for life is the key to longevity and health.

Nutrition Nugget: Airports

Fri, 15 Dec 2023 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about navigating airports and their available food options. While there are many temptations throughout the airport, hello Cinnabon, many of them will not help you on your health journey. Jenn provides some great ideas for snacks to take along for your trip to give you some healthful options. Luckily there are now some restaurants that have healthier options. Jenn talks about how to navigate those menus to make the best choice for you so you feel satisfied and fulfilled. Tune in to have some ideas while you are traveling this holiday season. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Resolution Revolution of 2024 Curiosity Connect Call

Be Like Bamboo Nutrition Nugget

New Year or Now?

Wed, 13 Dec 2023 08:00:00 -0400

2023 is coming to an end, meaning our 2024 New Year’s Resolutions are just around the corner, but listen to this before you throw in the towel on your health goals this holiday season. Today, Jenn shares a new way of approaching your health goals so that you can feel your best going into the New Year.

This time of year usually brings the “F it’s” as Jenn likes to call them. Many people just throw in the towel, enjoy the holidays, ditch their health goals, and tell themselves they will start their New Year's Resolution in 2024. Typically that resolution only lasts about 2 weeks and then it fails, leaving people feeling discouraged or like they failed. During this episode, Jenn is taking a different approach to New Years resolutions and this holiday season. She talks about the small steps that you can now take in order to feel your best as you head into the New Year. She focuses on tangible things you can do while still enjoying the holiday parties and fun with friends and family. Jenn discusses the difference between the process and the outcomes of a plan and how to find joy in what you are able to do right now. Tune in to learn how to choose the thing that you can commit to right now and her new offer for a January 2024 program!

IN THIS EPISODE:

● [6:23] Should you say F it until the new year or start now on your health goals?

● [8:42] What is the difference between consistency and intensity in relation to resolutions?

● [11:13] Jenn discusses what she likes and dislikes about resolutions.

● [15:22] Are dream boards helpful around the new year? Jenn shares her thoughts.

● [17:18] How can you focus on the process vs. the outcomes of your plan?

● [21:08] What are habits that you can be doing that help you feel your best?

● [28:08] How to choose the one thing that you can be the most consistent with in your day to day life.

● [30:19] How do you manage your goals while traveling or having time off?

● [32:50] Hear about Jenn’s new January 2024 offer.

KEY TAKEAWAYS:

● [8:42] When we leave our goals until January, we are making a commitment to an intensity that is very hard to maintain and to have any consistency with.

● [12:35] Without a plan, what does it matter what our goals are? This is probably the reason that most people give up their resolution around the 2nd week of January. You must have a plan that helps you achieve your goal. Your plan doesn’t have to be complicated or intense, it needs to be something that you can stick with and do in your everyday life. Your plan may be less “intense”, but when it allows consistency, that is where we make the shift from a short lived resolution to a commitment to ourselves and our focus for the year.

● [23:08] Focus on one thing each day, whether that's compassion and grace, getting enough sleep, exercise, eating enough protein or fiber, pick one thing and if that thing happens during the day, celebrate and enjoy it, you did it!

QUOTES:

[8:03] Let’s think about starting in January. We have this idea where we have to start on a Monday. The second Friday in January is known as “quitters day”. It stands to reason that we build up this thing, we intend to hit the ground running, and we can last about two weeks.” - Jenn Trepeck

[9:30] “Thinking back to an episode called “You vs. the Diet Industry ", this is the time of year when everybody is telling you what you should or should not be doing to be healthy. When we leave it to the new year without a specific plan, we are more apt to try all of the things, and be swayed almost like shiny object syndrome, of all of the things that are out there and available. A lot of the time, what you’re hearing about is great as a ‘next step’. Sometimes I describe it as stepping over $100 bills to pick up pennies. For example, a cold plunge can be awesome. But if we aren't giving our bodies the raw materials that it needs, if we aren't sleeping or eating properly, the cold plunge can only do so much. The $100 bill is the sleep. The $100 bill is the nutrition. So we want to set those foundations first.” - Jenn Trepeck

[13:00] “A goal without a plan is just a dream.” - Jenn Trepeck

[15:43] “I did a Nutrition Nugget last year called “Ditch the Dreamboard”, because I feel like we get stuck on these pictures and then if something shows up and it doesn't look exactly like the picture, we're like, no, that's not it. What if this is the stepping stone? What if this is the thing that gets us there, and by the way, what if ‘there’ is so much bigger and better than the picture that we pulled and put on that dream board?” - Jenn Trepeck

[25:18] There are times in life when ‘stretch goals’ can be really helpful. I'm going to go out on a limb and say, this is not the time for that. This is the time for really easily attainable, seemingly small steps. Sticking with it is more important than what the ‘it’ is.” - Jenn Trepeck

[27:45] When we can learn something from this process, when we can say, “ok, that was not to plan and yet, it’s all fine and here’s what I learned about it.” It’s still a win. Focusing on the commitment that we made to identify the wins, recognizing everything we are doing. And by the way, even if the thing didn't happen, but you can learn from it, to me, that's still a win. The trick is then to say, in thinking about it, why didn't it happen? What needs to exist the next time for the thing to happen?” - Jenn Trepeck

[28:23] I’ve heard it once, I’ve heard it a million times, so I am calling everyone out right now. I say this with all the love in the world. What ends up happening is people say, “I just need to do it.” You know what’s not helpful? Telling yourself you just need to do it. What needs to happen for it to be easier to do? Nobody wins from making this hard.” - Jenn Trepeck

[35:48] “Remember that your health is not about what happens from Thanksgiving to New Year's. Our health is about the commitments that we make and the small steps that we repeat over and over and over. That's what we want to focus on. The small steps that we repeat over and over and over.” - Jenn Trepeck

RESOURCES:

Resolution Revolution of 2024 Curiosity Connect Call

You vs. The Diet Industry

Nutrition Nugget: Ditch the Dreamboard

Nutrition Nugget: Non-Alcoholic Beer and Wine

Fri, 08 Dec 2023 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about non-alcoholic beer and wine. Jenn dives in to uncover if non-alcoholic beer is truly non-alcoholic, what they are actually made of, and the impacts on our health. She talks about how the non-alcoholic drinks are made and what the ingredients actually look like. Tune in to learn what to look for when reading the labels and if non-alcoholic beverages are a good alternative for dry-January. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Is it Addiction? Or is it Your Microbiome? (feat. Natasha Trenev)

Wed, 06 Dec 2023 08:00:00 -0400

Our gut health impacts every area of our life and health…including our cravings! Tune in today to learn how to achieve the best health for your gut from the Mother of Probiotics, Natasha Trenev.

Today we are joined by Natasha Trenev, the Mother of Probiotics. This episode is full of so much incredible information and shines a bright light on the importance of managing and healing our gut. Natasha talks about the connection between disease, addiction and the gut, and how the environmental aspects of our life are impacting our microbiome. She touches on common trends such as juicing, colon cleanses, probiotic supplements and clostridium organisms so we can understand if they are going to make a difference in our gut health. Tune in today to learn all about the microbiome, microbiota, and creating a healthy bacterial environment in your gut.

IN THIS EPISODE:

● [5:35] Natasha tells us her story and how she became the “Mother of Probiotics”.

● [7:12] Nathasha breaks down the history of the probiotic industry and the issues we are facing today.

● [11:06] What is the connection with disease and the gut?

● [13:02] What is the connection between addiction and the gut?

● [17:52] What happens when there is a yeast overgrowth in your gut?

● [21:40] How do fermented foods affect your gut?

● [26:39] What is the difference between the microbiome and the microbiota?

● [31:09] Natasha shares what she wants people to know about the different probiotics on the market today.

● [32:05] What are Natasha’s thoughts on colon cleanses?

● [34:00] Is juicing healthy or helpful for our bodies and gut?

● [37:14] Why are people looking for clostridium organisms and should people be supplementing with them?

● [38:55] What are precision probiotics and how do you know what you need?

KEY TAKEAWAYS:

● Your body replaces itself every year. Every 365 days, 50 trillion cells are replaced. About 10 million of those cells we lose every minute. If your body isn’t capable of producing enough quality proteins, and is producing “cheap” proteins, that’s what leads to disease.

● Genes do not switch themselves on and off. What switches genes on and off is your perception of reality, which is determined by the toxins that are either produced by the microbes in your gut or that you ingest through your food, air or water. Those are the only three things that can turn on and off genetic material, whether in the microbiome or in your own genetic setting.

● Every autoimmune disease has either one or two microorganisms that are causing the problem, which modern pharma has not provided us with answers for. Natasha believes that if the body is given the tools, it can heal itself. But we have to identify what the problem is and treat, not just the symptoms, but treat the root cause of the problem.

QUOTES:

“By the year 2030, the cases of Autism will be one in two children, and that's going to destroy our social structure, our economy, everything else, so it's a pretty serious problem. And it's being swept under the rug because people really don't want to deal with it.” - Natasha Trenev

“Only 7 percent of mothers in North America, when they give vaginal birth and breastfeed their child, are able to give the right microorganism to the child to establish a healthy relationship between the immune cells and the body so that there is a level of tolerance so that the child is not exposed to allergies, to all kinds of problems because the immune system and the microbes didn't establish a correct relationship at the time of birth.” - Natasha Trenev

"People develop sugar addictions not only because of themselves but because yeast and other microbes in your gut will deprive you of the feel-good chemicals that you want if you don't give them what they want.” - Natasha Trenev

“Taking probiotics for your mood or anxiety or for bloating is ineffective. You’re dealing with intelligent entities and they are going to do more than that you think you’re taking them for. So you have to know who is formulating the product, what is their experience, why you are taking these microorganisms, and should you be taking them on a daily basis?” - Natasha Trenev

“I firmly have said and believe what's been said for 2,000 years, that every disease has its origin in the gut. Modern pharma has not addressed looking for the cause of things instead of treating symptoms.” - Natasha Trenev

“I think that the tripod of health is diet, the proper precision probiotic supplementation, and exercise and then I'm adding a fourth element of meditation because your perception of reality is very important.” - Natasha Trenev

“Alcohol may sterilize bacteria but it's like giving food to the yeast; alcohol makes the yeast grow exponentially...it's the same with opioids." - Natasha Trenev

"Your body is brilliant! Consider what could happen if you give it the tools to heal." - Jenn Trepeck

RESOURCES:

Natasha Trenev's LinkedIn

The Body’s Daily Detox

GUEST RESOURCES

Natren Inc. Website

Natren Probiotics Facebook

Natren Probiotic’s Instagram

Natasha Trenev’s Instagram

GUEST BIO:

Known as The Mother of Probiotics, Natasha Trenev has significantly contributed to the evolution of the probiotics industry. Prior to her work in the field, consumers had very limited knowledge about probiotics and their many benefits. Natasha’s extensive experience and knowledge of the industry began with her family’s 750- year history of producing the most beneficial yogurt prized by the royal family of Yugoslavia. She was the first person in (1980) North America to introduce the category of Probiotic dietary supplements for human use.

After graduating from UCLA in 1970, a decade of research led to Natasha’s development of the first revolutionary method of producing an effective and scientifically validated single-strain probiotic bacteria product. Her efforts helped to establish the entire probiotics category worldwide! Natasha has lectured around the world and introduced the concept of probiotics to the USA, Canada, Mexico, Australia, Singapore, Belgium, Amsterdam, and England.

For 40 years, Natasha has stated that the properly selected precision probiotic beneficial bacteria supplementation will have profound effects on every aspect of human health including: physical, mental, emotional, skin, and organ health. It will be regarded as the foundation of health. Current confusion existing in the field of Probiotics is delaying the indispensable aid to optimal health the proper precision probiotic supplementation can provide. There is no time to waste!

Natasha is the Founder and President of Natren Inc. Natren’s probiotic products come with 40 years of focused, rigorous scientific research and technology from leading scientists and researchers in the field of probiotics. Natren researchers have conducted and published a number of peer-reviewed clinical and laboratory studies on probiotic viability and application over these decades.

Nutrition Nugget: Sauna Suits

Fri, 01 Dec 2023 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about sauna suits. You may have seen someone at your gym wearing a sauna suit and are wondering what it is and if you should be using one. During this bonus episode, Jenn covers the potential benefits, potential drawbacks and research surrounding sauna suits to determine if it really is something that people should add to their fitness routine. Tune in to learn more about how sauna suits work and what you need to be aware of when wearing a sauna suit. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Bone Health & the Problem with Bone Density Scans (feat. Dr. John Neustadt)

Wed, 29 Nov 2023 08:00:00 -0400

Did you know that bone health issues don’t just start in your older age? And we’ll bet you didn’t realize broken bones can be fatal! Bone health needs to be prioritized in your younger years. Tune in to learn more about bone health and improve your vitality for years to come with Dr. John Neustadt!

Today Jenn is joined by Dr. John Neustadt to talk about bone health. He talks about why both health is worth prioritizing and discusses the tools that are commonly used to check bone health (and how accurate they are). There is eye opening information in this episode about how some medications can impact bone health and how protecting your bones may end up as a matter of life or death. The second half of the episode focuses on what you can do to improve your vitality and prolong bone health. Dr. Neustadt covers so much valuable information during this episode, it is a must listen!

IN THIS EPISODE:

● [5:59] Why did Dr. John Neustadt move from the tech field to naturopathic medicine with a focus on bone health?

● [14:18] Why is bone health worth prioritizing before our older years?

● [17:17] How can a broken hip lead to mortality?

● [19:00] What tools are commonly used to measure bone health?

● [25:10] Dr. Neustadt gives an approachable biology lesson to understand the structure and function of bones.

● [27:50] What metrics or tools can we focus on to better understand the health of our bones?

● [33:16] How can you prolong your bone health?

● [41:11] When it comes to supplements for bone health, is calcium enough?

KEY TAKEAWAYS:

● [15:00] If you're a woman 45 years or older, your risk for an osteoporosis fracture is equal to your combined risk of breast uterine and ovarian cancer.

● [26:17] Minerals give bones their hardness, but it’s collagen that gives bones their flexibility and ultimately, their strength.

● [30:09] Medications such as antidepressants can make your bones more brittle and likely to break due to serotonin destroying the bone. It disrupts the natural balance of bone building cells. Research shows that for people taking antidepressants for 1-5 years, 1 in 19 people are expected to break a bone.

QUOTES:

“The real thing we're trying to work with and prevent is fractures because they're so deadly. Every 30 seconds somewhere in the world, somebody with osteoporosis is breaking a bone. In fact, globally, osteoporosis is second only to cardiovascular disease as a health concern, and it accounts for more days spent in a hospital than other diseases like heart attacks, diabetes and breast cancer.” - Dr. John Neustadt

“It's been discovered not that long ago that it's part of our endocrine or hormonal system. There are some hormones involved like osteocalcin that have been shown to help with blood sugar and glucose and insulin. So that does more than just help us walk and lay down and stand up and move around.” - Dr. John Neustadt

“The most predictive and consistent predictor of a future fracture is somebody's gait and mobility. Can they walk unassisted? Can they stand up from a seated position easily? How fast can they walk? Anything we can do to prevent somebody falling can prevent somebody's fractures? Then what we want to do is create the environment in the body that will actually help to maintain and grow strong bones, to maintain strong bones, promote healthy bone density, but also just to promote health within the bones entirely.” - Dr. John Neustadt

“There are multiple studies now that show that all you have to do is walk an average of 7,000 to 7,500 steps a day. The benefits seem to plateau at 7,500 steps per day. And that's associated with a 50 to 70 percent reduction in all cause mortality.” - Dr. John Neustadt

"Health, across the board, comes down to a handful of common things and...even with a lot of the diagnoses and things that are out there, we have a lot in our control and we can actually, really take a proactive approach." - Jenn Trepeck

RESOURCES:

GUEST RESOURCES

NBI Health Website

John Neustadt's LinkedIn

John Neustadt's Twitter

NBI Health Facebook Page

NBI Health YouTube

GUEST BIO:

With us today is Dr. John Neustadt (New-Stat), ND, the Founder and President of Nutritional Biochemistry, Inc. (NBI). Dr. Neustadt earned his naturopathic medical degree from Bastyr University where he was awarded the Founder’s Award for academic and clinical excellence.

Dr. Neustadt has published more than 100 medical articles, written four health and wellness books and is now a #1 Amazon Best Selling Author in the field of Osteoporosis. His most recent book is, Fracture-Proof Your Bones: A Comprehensive Guide to Osteoporosis. Dr. Neustadt was also an editor of the textbook, Laboratory Evaluations for Integrative and Functional Medicine, which was used across the United States to train and educate physicians on using functional medicine with their patients. Welcome to the show, Dr. Neustadt!

Nutrition Nugget: KMF

Fri, 24 Nov 2023 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about how to keep moving forward (KMF). She talks a lot about this with her clients, and it's such a great reminder as we have finished up Thanksgiving and move forward with the holidays and holiday parties. Don’t let one day ruin your progress or derail you from your goals, just KMF! Tune in to hear some great tips on picking back up where you left off if you have a day that didn’t quite align with your goals. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Mailbag: Help for the Holidays

Wed, 22 Nov 2023 08:00:00 -0400

Do you find yourself feeling stressed about family meals or sticking to your health goals during the holidays? Tune in to learn how to navigate the holidays, enjoying your favorite foods while still keeping your health in mind.

On this week’s episode, Jenn is reading emails that listeners have sent in regarding how to navigate the holidays. The questions range from indulging in your favorite foods, to eating around others, as well as balancing seasonal affective disorder and getting more movement in. Jenn has some amazing tips and tricks to get through this season, there will surely be a takeaway for everyone! Tune in to hear tips that keep you closer to your goals and best health this holiday season.

IN THIS EPISODE:

● [5:48] How to manage eating when you aren’t necessarily comfortable eating around others.

● [10:22] How do you pace yourself around holiday food?

● [14:07] What are some things that you can do to avoid feeling bloated and lethargic?

● [18:38] How can you battle seasonal affective disorder?

● [22:00] How can you get more activity now that it’s gotten colder and darker?

● [24:25] Tips on balancing nutrition while enjoying holiday indulgences.

● [34:48] Jenn shares insight into the guests she brings to the podcast.

● [37:00] How can you look at progress without getting caught up with BMI?

● [39:40] If you are limited in your options of what’s available to eat, is it better to eat fast food/junk food or to not eat?

● [42:57] If the sugar content in soda and a smoothie is the same, is one really more healthy than the other?

● [44:03] Is it possible to have too many vitamins?

● [46:21] A great recap email from a listener about being a saboteur.

KEY TAKEAWAYS:

● It is natural when we end up around people, especially family, for stuff to show up such as trauma, comparison, uncomfortable questions, and old habits. Decide one thing you might do differently or one tweak you can make in order to stay on track with your goals.

● If we have that dessert with the nutrition of our meal, it blunts the impact on our blood sugar from the sugar that we ate. So if you think of high glycemic foods like dessert as the color red and low glycemic foods like our protein and vegetables as the color white. If we mix them together we get pink. If we have more of the protein and vegetables and less of the higher glycemic foods, then it’s a lighter pink, now we’re getting closer to white which helps balance our blood sugar.

● You get to make the choice about how you feel and perfection is not required. Enjoy the holidays, progress over perfection. Let this time of year be a practice in balance and finding that gray area between black and white, on or off, good or bad.

QUOTES:

“Maybe the three bite rule is your friend. Essentially, what we're saying is the only bites that we actually taste are the first, the second, and the last. So if those are the only ones that we actually taste, maybe those are the only ones that we need.” - Jenn Trepeck

“Honestly, 10 minutes of walking, especially after a meal, is amazing. So, even if you just set an alarm and listen to something and say, "I'm not sitting down until the alarm goes off, and you circle the couch or you do laps around, it doesn't even matter.” - Jenn Trepeck

“Is it possible for you to enlist an ally?...Then tell them what you need and what it looks like for them to support you." - Jenn Trepeck

"Pay attention to whether something tastes as good as you wanted it to.” - Jenn Trepeck

“Remember that you get to make the choice about how you feel and perfection is not required. Enjoy the holidays. Progress over perfection. Let this time of year be a practice in balance and finding that gray area between black and white, on and off, good and bad, that bifurcated view that we often have. Let's see what it looks like to just practice and make a little bit of progress over the last holiday or the last holiday party or whatever it is.” - Jenn Trepeck

RESOURCES:

54D Workout Website

Nutrition Nugget: Cranberries

Fri, 17 Nov 2023 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about cranberries. Let’s face it, you probably only eat cranberries over the holidays or in the form of cranberry juice, but cranberries are much more versatile than you may think. Cranberries are said to have many health benefits such as supporting heart health, helping cure urinary tract infections, and being a powerhouse for antioxidants. Many products out there have a lot of processed sugar in them, so Jenn breaks down the nutrition facts and what to look for when purchasing cranberry products. She ends this bonus episode with some great tips for adding cranberries into your diet. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

One Kitchen, Many Eaters (feat. Kiran Dodeja Smith)

Wed, 15 Nov 2023 08:00:00 -0400

TRIGGER WARNING: Eating Disorder

If you’re feeling burnt out from cooking different meals for each person in your house or from spending hours in the kitchen every week, this episode is here to help.

On today’s episode, Jenn is joined by health coach and mom, Kiran Dodeja Smith. Kiran talks about accommodating a variety of eating preferences and needs from one kitchen, especially when you’re not a chef! Oftentimes, the more people you have in the household, the more difficult meals are to prepare because people have different preferences, food allergies, or someone may be avoiding certain foods for personal reasons. Kiran discusses how she cooks meals with six people in her household, giving great ideas for easy meals and tips for how to make a basic meal not boring, so that your time can be better spent connecting with your family. She talks about adjusting to life with a child who had an eating disorder and how that impacted her family. Tune in today to learn how to successfully have one kitchen with many eaters.

IN THIS EPISODE:

● [5:37] Kiran shares her story with us and how she got into her current career.

● [11:03] What is 100 days of Real Food?

● [12:50] What are the variety of ways that the people in Kiran’s home eat?

● [14:00] How can you make one meal and make it work for everyone’s dietary preferences?

● [16:13] How do you avoid being a boring cook?

● [18:16] Kiran shared how she manages breakfast and lunch for her family.

● [20:50] As her children have aged, how does Kiran guide them to make the best choices for themselves and when it comes to packing their own lunches?

● [26:05] How did Kiran’s daughter's challenges with an eating disorder affect everyone else in the household?

● [32:49] What role does family dinner play in Kiran’s household and how do they adjust as the children are getting older?

● [35:23] Kiran shares her final thoughts when it comes to one kitchen, many eaters.

KEY TAKEAWAYS:

● Your definition of healthy will change, and it often follows what you are seeing in the media or learning from the adults around you. You get to ultimately choose what you think is healthy for you, don’t feel like you have to follow the plethora of information going around on social media. What works for one person doesn’t work for everyone.

● Creating meal bars can be a great way to accommodate everything, such as a taco bar or a salad bar. Everyone gets to eat according to what they enjoy and they get to choose what’s in it.

● Do what works for you and your family and allow yourself to release the control of perfection. If everyone can’t eat together every night, or you need to eat in a different way because someone has sports, that’s ok.

QUOTES:

“At the end of the day, keeping things basic is the easiest way to do it.” - Kiran Dodeja Smith

“Have stuff prepared, and that means at some point, I like to say over the weekend, you have to cut up some vegetables and fruits and just have them on hand, that's for adults and kids likewise, make it easy on them.” - Kiran Dodeja Smith

“What works for you right now, it might not look the same next year, in 5 years, but do what’s best for you in the moment.” - Kiran Dodeja Smith

"Nobody's house is perfectly anything; we just think it is from what we see.” - Jenn Trepeck

RESOURCES:

GUEST RESOURCES

EasyRealFood Instagram

EasyRealFood Facebook

EasyRealFood Website

100 Days of Real Food

GUEST BIO:

Kiran Dodeja Smith is a health coach, blogger, and marketing expert who has been interested in health & fitness since the age of 16. After moving to Charlotte in 2000, she worked with a regional bridal publication before creating her own local print magazine, Little Ones, which she successfully ran for 8 years. She is a lifelong learner who keeps a pulse on the latest health and lifestyle trends and has over 13 years-worth of experience teaching group exercise classes.

After transitioning from her print magazine, Kiran moved into the digital space, working with the large food blog, 100 Days of Real Food, long before the social media influencer marketing trend took root. While there, Kiran was responsible for creating, managing, and promoting partnerships with multiple healthy food brands. Over the past 10+ years, she has fine-tuned her definition of healthy eating for her entire family, including her four kids who range in age from 12 to 19. Always the entrepreneur, she started her own blog, easyrealfood.com, to share gluten-free (and other food-sensitivity inspired) recipes that are easy and achievable for busy families to recreate.

Kiran has a passion for encouraging healthy eating and living for all. She believes that everyone can have a starting point—it’s never “too late”—and that while everyone’s journey may be different, the small changes that we make can lead to profound results.

Kiran enjoys running, hiking, yoga, and Pilates and holds an equal passion for cooking, empowering others to cook (including kids), traveling, and family time. She resides in South Charlotte with her husband, their four kids, dog, and bunny. Kiran holds a BS in Accounting and an MBA from Kent State University.

Nutrition Nugget: Peanut Butter

Fri, 10 Nov 2023 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about peanut butter. Jenn talks about how she went from excluding peanut butter in her house to prevent binging to creating a healthy relationship with it. She discusses the different types of peanut and nut butters on the market and what factors to look for when purchasing. Jenn discusses the nutrition facts and what to look for when reading ingredients to determine which types of peanut butters give us the best nutritional value because while all will be called “peanut butter,” the products can range from an almost whole food to an ultra-processed food. Tune in to learn which peanut butter to pick up during your next shopping trip. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Movember: Men's Health

Wed, 08 Nov 2023 08:00:00 -0400

Calling all the men out there! If you think all of your health concerns stem from a lack of testosterone, listen in! In honor of Movember, this episode is dedicated to men’s health including sexual health, cardiovascular health, prostate health and more! Here’s how to be in your best health at any age.

In this episode, Jenn is talking about Men’s Health. While some men don’t go looking into their health issues until it is impacting their reproductive health areas, there are some key things that they should know and prioritize with lifestyle and health. Jenn talks about what men should look for when it comes to sexual health, explains how testosterone works in the body, and what a man can do to support his health. She also discusses prostate health and how it works, and ends the episode with some botanical supplements that you may find helpful in supporting your health. Tune in or share with a man in your life who could benefit from this information.

IN THIS EPISODE:

● [5:02] What is the likelihood that health issues men are struggling with are associated with testosterone?

● [6:49] Jenn discusses what actually impacts men’s sexual health beyond testosterone.

● [11:06] What is testosterone and how does it work in our body?

● [17:20] How does stress impact testosterone?

● [20:21] How does sleep duration link to healthier testosterone levels?

● [24:48] How can nutrition specifically support men’s health?

● [32:04] How does physical fitness affect men's health?

● [34:09] Jenn covers what the prostate is and how it works.

● [39:45] What are some botanicals that can help with prostate health?

● [44:13] What are the fundamentals of men’s health?

KEY TAKEAWAYS:

● The lifestyle factors for a healthy heart are the same lifestyle factors that are going to help us with our sexual health.

● What's actually going to contribute more to sexual performance is: our blood flow, cardiovascular health, managing our stress, getting sleep, eating for nutrition, and blood sugar balance.

● The fundamentals of having great health are: Fitness: Moving our bodies daily and building muscle. Nutrition: We want to focus on protein, low glycemic impact to keep our blood sugar balanced. Body Composition: We want to know our body fat percentage, focus on that body composition by building lean muscle, and removing fat. Managing Our Stress: focusing on sleep, and eliminating smoking, minimizing the alcohol if not eliminating the alcohol.

● While supplements can be used to support your health, you cannot supplement your way out of poor nutrition.

QUOTES:

“Usually about less than 10 percent of sexual health concerns are related to testosterone. More than 70 percent of complaints are associated with cardiovascular and blood sugar health.” - Jenn Trepeck

“It doesn't require biohacking to achieve the level of health and vitality and lifestyle that most people, I think, are looking for." - Jenn Trepeck

"I think that's a big mistake that people make...the body's physiological response to stress exists even when we don't mentally think we're stressed.” - Jenn Trepeck

“There's a correlation between grip strength and cognitive health.” - Jenn Trepeck

“With age, the prostate can change in size, shape and flexibility or suppleness and it's these changes that create the symptoms." - Jenn Trepeck

“Your waist circumference is a strong predictor of low testosterone. So as your waist circumference increases, it can be an indicator of low testosterone, and that can happen, by the way, in men as young as 30.” - Jenn Trepeck

“You cannot supplement your way out of poor nutrition.” - Jenn Trepeck

“Awareness is Key. Consistency is King.” - Jenn Trepeck

RESOURCES:

Men's Health Shop (Jenn’s favorite supplements for men’s health)

Nutrition Nugget: Music

Fri, 03 Nov 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about music. Not just how helpful music can be during a workout but music for brain health. Active listening is the key to having music support both cognitive function and mood (think depression and anxiety). Tune in to learn how music can keep you more young, vibrant and healthy! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

What Your Thyroid Says about the Rest of Your Health (feat. Reed Davis)

Wed, 01 Nov 2023 07:00:00 -0400

We want the answer for our symptoms. If you’ve ever felt like you’re searching for the answer or if your doctor says “everything is fine,” but you know it’s not, listen to this!

On today’s episode Jenn is talking with Reed Davis, the founder of Functional Diagnostic Nutrition®. Reed is a Board Certified Holistic Health Practitioner (HHP) and Certified Nutritional Therapist (CNT) who utilizes lab work to help his clients make the invisible visible. He shares with us what he looks at when reviewing a lab report that doctors may not be seeing. Reed discusses the importance of thyroid health, but also what clients should focus on before fixating on the thyroid. We then hear the general guidelines for each of his D.R.E.S.S steps and how to focus on whole body health. Tune in today to learn more about what might be being missed when it comes to your health.

IN THIS EPISODE:

● [4:50] How did environmental law lead Reed to the work he does today?

● [13:32] What are the labs that Reed is looking at and how can he see what the doctors aren’t seeing?

● [16:38] How would Reed look at a thyroid test vs how a physician might look at the same test?

● [21:59] What should be looked at before the thyroid is treated?

● [23:58] What are the preferred tools as far as the labs go to look at these elements?

● [30:27] How does Reed in his own life balance everything he knows with functioning in the real world?

● [32:26] How do you remove the neuro-toxins?

● [33:20] What are the high level guidelines for each of the D.R.E.S.S. steps?

● [39:55] Key takeaway on the thyroid element.

● [41:24] Reed touches on mindset health, reducing stress, and feeling your emotions.

KEY TAKEAWAYS:

● You get to be in control, the boss of your own body. The body wants to be healthy, you have an innate system that wants to be healthy and wants to survive. Sometimes we just need to encourage that along.

● Your lab tests might look “fine” to your doctors, but a functional medicine doctor may be able to see areas that you need to focus on to create optimal health.

● D.R.E.S.S stands for: Diet, Rest, Exercise, Stress Reduction, Supplements. These are the main areas that people need to focus on to create a balanced mind and body. Grab Reed’s free guide here!

QUOTES:

“I even had physicians tell me, you're lucky you're not a physician because we can’t do all that, we’re bound by all kinds of things especially insurance billing and stuff.” - Reed Davis

“I realized that rest wasn’t just sleep, yeah you have to sleep, but you can rest your mind. I like taking my naps, 5 minutes and I mediate. Sometimes I listen to some meditation and I’m resting my mind.” - Reed Davis

“It’s ridiculous how much stress we’re under. We’re not meant to be living like this.” - Reed Davis

“We make the invisible, visible.” - Reed Davis

"You lived yourself into it, you can live yourself out of it.” - Reed Davis

“Just as with the lab work, diagnosis and testing, we don't want to hyper focus on one thing, it also applies to the healing approach too; we have to address all of the elements.” - Jenn Trepeck

RESOURCES:

Functional Diagnostic Nutrition Facebook

GUEST RESOURCES

Functional Diagnostic Nutrition Twitter

Functional Diagnostic Nutrition YouTube

Functional Diagnostic Nutrition LinkedIn

Functional Diagnostic Nutrition Instagram

Health Detective Podcast

Free copy of the D.R.E.S.S. for Health Success© Guidebook

GUEST BIO:

Reed Davis, Board Certified Holistic Health Practitioner (HHP) and Certified Nutritional Therapist (CNT), is an expert in functional lab testing and holistic lifestyle medicine. He is the Founder of Functional Diagnostic Nutrition® (FDN) and the FDN Certification Course with over 4,000 graduates in 50 countries. Reed served as the Health Director at a Wellness Center in Southern California for over 10 years and with over 10,000 clients is known as one of the most experienced clinicians in his field. Reed serves on the Advisory Board of the American Natural Wellness Coaches Board and the American Association of Natural Wellness Coaches.

Nutrition Nugget: Halloween Hacks

Fri, 27 Oct 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Halloween Hacks. The first place to start is to decide the outcome that you want after Halloween. Learn how you can enjoy the treats that typically surround you leading up to Halloween while still being in control. Become aware of what the challenges are for you and how you want to handle them. Tune in for some great tips and tricks for handling these sweet treats! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Healthier Options at Starbucks

Wed, 25 Oct 2023 07:00:00 -0400

Whether you’re an avid Starbucks drinker or just stop in when you need a reliable bite to eat on the road, you deserve to know this info. Jenn dives into the nutrition facts of Starbucks drinks and food and offers some healthier alternatives for you.

Today Jenn is talking about Starbucks! She goes over a variety of the popular food and drink options, uncovering the nutritional facts. Jenn provides some tips on making the items available at Starbucks a bit healthier and how to make the best decisions for you when it comes to placing your order. Although this episode may be a little bit of a wake up call, it can be helpful to understand what you are putting in your body so you can determine if you’d like to continue or if there is an alternative way to still enjoy your items with a bit of a healthier spin to it. Tune in today to learn how your favorite drink measures up.

IN THIS EPISODE:

● [4:50] What are the nutrition facts of a grande Pumpkin Spice Latte?

● [8:21] What are the nutrition facts of an Apple Crisp Frappuccino?

● [10:26] What is the recommended daily intake guideline for sugar per day?

● [11:14] Comparing a Starbucks drink to their glazed donut.

● [12:00] Are sugar free syrups a healthier alternative for drinks?

● [13:45] What adjustments can you do to make a healthier alternative?

● [18:06] Other great options that you can order with minor changes.

● [22:22] Is Starbucks green juice a healthful option?

● [26:19] Jenn discusses the nutrition facts for the different egg bite options.

● [28:52] What are the nutrition facts for the reduced fat turkey bacon sandwich?

● [29:35] What is the best available food choice in terms of balancing protein, fiber and fat?

● [30:34] Is avocado spread a good option to add to our food orders?

● [32:40] What are the nutrition facts for the cinnamon coffee cake?

● [33:51] Key takeaways about Starbucks food and drinks!

KEY TAKEAWAYS:

● Sugar free options may feel like a better option, but the reality is it's a bunch of chemicals. This isn't supporting our health. You decide what works for you, whether it's real sugar or the sucralose in the sugar free options, knowing it can still keep us addicted to the taste of sweetness.

● There’s nothing you can’t eat or enjoy. Everything can work, it's about making the decisions intentionally. You have the power to choose what you want to order, but be knowledgeable about what choices you are making and how they align with your health goals.

● Consider what’s occasional and what’s on the regular. If you know the cadence, it’s not really occasional. Try one of the more “basic” coffee options and add the cinnamon powder and see how it tastes, how it satisfies you. Then make your decisions about what you might add or take away from your order.

QUOTES:

“Over time our taste buds adjust, so the more we have it, the more of it we have to have, for something to register with the same sweetness. So overtime, that may not taste so sweet to us anymore, and now we’re going "oh, I kind of need another pump.” - Jenn Trepeck

“The calories aren't actually the part of the story that we need to know.” - Jenn Trepeck

“Look up your drink, your go to, and then just make some small shifts. It doesn't have to be flipping the switch from one extreme to another at all. Start by just skipping the additions on top, then stair step down the pumps of the syrups, maybe swap your milk choice.” - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Onions

Fri, 20 Oct 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about onions. Are you a fan of onions? Onions aren’t only good for making you cry, they also have a lot of health benefits! They are great for metabolic and cardiovascular support, gut health, immune health, collagen production and they contain more than 17 kinds of antioxidants. Whether raw or cooked, onions are easy to add to just about any meal and even have therapeutic benefits. Tune in to learn how onions can benefit your health, plus some amazing hacks to avoid tearing up when cutting onions! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Self-Sabotage (feat. Heather Chauvin)

Wed, 18 Oct 2023 07:00:00 -0400

Do you find yourself self-sabotaging, repeating the same patterns? You know what to do but every day something happens? What if you could reverse engineer all of your goals and live the best life you can imagine? Here’s how!

Today Jenn interviewed leadership coach Heather Chauvin. Heather is a coach, podcaster, and author who helps women live, work and parent on their own terms. Heather discusses how you can identify if you are self sabotaging and what steps you can take to reverse engineer your goals and conquer new habits to achieve the best version of your life possible. Tune in to hear Heather’s advice on taking consistent action and creating new habits. She shares so many incredible tools and stories in this episode about self sabotage, it’s a must listen!

IN THIS EPISODE:

● [4:10] Heather Chauvin shares her journey of self-discovery and how she got to where she is today.

● [7:43] How did Heather figure out what the dis-ease was in her body and how did she fix it?

● [9:23] What was Heather’s struggle with food and how did she heal her relationship with food?

● [14:15] Where did Heather experience self sabotage and where does she see it with her clients?

● [16:38] How does Heather define self sabotage and what might someone experience if they are self sabotaging?

● [20:12] Why do we self sabotage as a way of avoiding uncomfortable feelings?

● [23:23] What is Energetic Time Management (ETM) and why is it the tool to help combat sabotage?

● [31:12] How do we reverse engineer what we are desiring to uncover the actions we need to take?

● [37:36] How can people take consistent action?

KEY TAKEAWAYS:

● Self sabotage is when you are living reactively and not proactively. When you are out of alignment with how you want to feel. All humans experience self sabotage throughout their life when they are experiencing something uncomfortable or avoiding uncomfortable or unfamiliar feelings.

● To reverse engineer the way you want to feel, you have to lean into a feeling, to name the things you are feeling, then make a list of the things that you actually need to do to change that. Physically put the action into place, then start working on the mental shift. Show up as the feeling that you want to feel, and then reflect in the areas that you are not feeling the desired feelings and decide what else you need to change.

● Being committed doesn’t mean this one thing at the expense of all other things or your compassion for yourself. It doesn’t mean perfection. The more you are consistent, the less shame and self sabotage you’ll feel and the more likely you’ll be able to change your habits/life.

QUOTES:

“When people were ‘suck it up buttercup, life sucks, motherhood sucks, you know this is it, motherhood sucks’. And I was like yeah I know this “sucks” but does it have to?” - Heather Chauvin

“I had to learn how to reverse engineer how I wanted to feel in all areas of my life, and I always say I believe cancer saved my life.” - Heather Chauvin

“If you are curious, you will always say ‘I know what I need to do but I’m not doing it’. If you are committed to getting rid of your pain, you will say ‘I’m willing to learn and to lean into what that emotional resistance is’.” - Heather Chauvin

“I don’t think people consider themselves perfectionists until they try to change.” - Heather Chauvin

“Perfection is a coping strategy. It is not an identity of ‘I am a perfectionist’. That is a way that you cope to avoid feeling your feelings.” - Heather Chauvin

“What's in our cup? What does life do to us? It triggers us and everything that's in our cup comes up and out. And if self punishment is in that cup, self hatred, that ‘I'm not good enough’, the way that we talk to ourselves, is in that cup and you trigger it, the second you're trying to push and birth a new version of yourself, everything that is no longer serving you is going to come up and out. I call that an emotional poop. That emotional poop that's going to come up and out, that is the emotionally uncomfortable stuff. That's where we need to kind of detox our emotions and be like, ‘okay, perfectionism is going to get a little bit bigger before it is leaving my identity, before that's leaving my body and my mind and how I cope and how I make decisions and how I do the things.” - Heather Chauvin

“You are your best coach. You know...” - Jenn Trepeck

RESOURCES:

Heather Chauvin Free Gifts

GUEST RESOURCES

Heather Chauvin's Instagram

Heather Chauvin's Podcast

Energetic Time Management Habit Challenge

GUEST BIO:

Heather Chauvin is a leadership coach who helps ‘successful’ women courageously and authentically live, work, and parent on their own terms.

Heather started her career as a social worker helping adults understand children’s behavior. But it wasn’t until 2013 when a stage 4 cancer diagnosis pushed her to take a deeper stand for change, uncovering how cultural expectations sabotage our dreams. She has been featured in Forbes, Entrepreneur, Real Simple Magazine, Mind Body Green, Google, and more.

When Heather isn’t working, you will find her living out what she teaches which may include kayaking Alaska, snowboarding, hiking, or anything else that challenges what she believes is possible for herself (and inviting her children along the journey). Life is full of opportunities. It’s time to feel alive.

Nutrition Nugget: MSG

Fri, 13 Oct 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about MSG. What exactly is MSG and is it really so bad for you? It’s FDA approved, after all. You may remember hearing about MSG as a child when your parent’s asked for it not to be added to the restaurant food, or maybe you think you are avoiding it as an adult. The truth is MSG can be found in many hidden places that you don’t expect. In this episode Jenn talks about what symptoms and side effects MSG can have on the body, how it impacts the body, and the most common foods to find MSG in. Tune in so you can have the knowledge of what to look out for! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

How to Break Up with Your Phone

How to Break Up with Your Phone

Dialing In: Phone Addiction & Food Habits

Wed, 11 Oct 2023 07:00:00 -0400

If you feel like you can’t live without your phone or if you’ll emotionally eat, this one’s for you! Do you get the weekly summary on your phone that shows how much time you’ve spent across the week and cringe? This episode will explain why our phones have such a hold on us, and share the connection between phone addiction and food addiction, plus what we can do about it.

Today, Jenn is talking about phone and food addictions and how they are actually quite similar. She kicks off the episode talking about how our phones are set up for addiction and what the factors are that lead to phone addiction. There are some fascinating reasons why you are not able to put your phone down! Jenn discusses the effect boredom has on both our phone and eating habits, and how innovation has impacted both. Lastly, she covers how to shift the dynamic with our phones with tangible tips you can take to reduce phone usage. Tune in for this informative episode that'll give you tips to reduce your phone addiction. Perhaps you can use this approach to your shifting your phone habits as a surrogate for adjusting your relationship with food

IN THIS EPISODE:

● [7:24] How do our phones set us up for addiction?

● [14:18] What are food and phone addiction similarities?

● [17:01] How does our memory work and how can our phone usage affect our memories?

● [18:16] How do phones impair our sleep?

● [20:33] Jenn discusses the use-case and how food and phones help us avoid feeling unwanted feelings.

● [24:06] How does boredom impact our habits with our phones?

● [29:26] How has innovation impacted both food and electronics?

● [34:08] How can we shift our dynamics with our phones?

● [41:22] How long does the wave/craving last if we don’t give in?

● [42:47] Tips for reducing our phone addictions.

● [47:38] How can we redirect our time?

KEY TAKEAWAYS:

● Many times the reason why we cannot put our phones down or step away from them is because we are waiting for the dopamine hit. Each time the phone rings, pings, or sends a notification, we get a little hit of dopamine that makes us feel good or important. We never want to miss what could be coming through for us.

● Statistically, Americans check their phones about 47 times a day. Ages 18-24 average 82 times per day. That is more than 9 billion phone checks a day. Oftentimes we don’t know why we picked up our phone, or we end up scrolling on social media and forget why we originally picked it up.

● There are ways to create a positive relationship with our phones and technology. The first step is creating awareness of how much time we spend on them and why we are using them.

QUOTES:

“Both of them can make us feel bad about ourselves but keep us coming back for more. Interestingly, they change the structure and function of our brains, including our ability to form new memories, think deeply, focus, and absorb and remember what we read.” - Jenn Trepeck

“Every interaction we have with the phone, from the colors it uses, to the alerts that it's giving us, to the ‘why did I pick up my phone, now I'm in a rabbit hole of Instagram, like I know I picked this up for a reason’. That is the overwhelm, it is almost instant decision fatigue. And so it disrupts our ability to pay attention.” - Jenn Trepeck

“When we reach for the phone, what is it that we’re trying to do, and what is it that we’re trying not to do. Are we trying to do something or are we trying to avoid something? And we can start to take some notes on that or just notice what’s happening.” - Jenn Trepeck

“To me, all the disease outcomes of the processed food and the food "innovation" is what we're starting to see from the phones, creating this mental health crisis.” - Jenn Trepeck

"It's not about abstinence, it's about consciousness and being deliberate in the choices." - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Celsius

Fri, 06 Oct 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Celsius. Celsius is marketed as a healthy energy drink option, but is it really a good option? While it’s different from other products in the category and uses some great herbal ingredients, Jenn’s skeptical. She calls out that some of the ingredient sources and amounts aren’t very clear, so more information is needed, but it can be a good alternative to other energy drinks on the market. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Intuitive Eating & Intuitive Movement (feat. Alysia Pope)

Wed, 04 Oct 2023 07:00:00 -0400

If you’ve ever thought “intuitive eating” for you would mean having all the cookies, cakes, bagels and fries, this one’s for you!

Today, Jenn is joined by Alysia Pope, founder of PurelyYou. Alysia talks about intuitive eating and intuitive movement as well as how our relationship with food can bleed into other areas of our lives. She discusses how to tune in to your body to better understand what it is desiring by utilizing mindfulness and intuitive practices. Alysia shares the connection between finding your self worth and happiness, and how to let go of pleasing people. She provides so much great information in this episode about changing your mindset and becoming the most empowered version of yourself. Tune in today to uncover where you may be getting stuck and how to incorporate intuitive eating and movement into your daily habits.

IN THIS EPISODE:

● [6:43] Alysia shares how intuitive eating and movement changed her life.

● [13:28] What is intuitive movement and intuitive eating?

● [17:01] What are tangible things we can do to help us interpret what our bodies are telling us?

● [25:07] How to navigate our responsibilities when there is no motivation.

● [31:02] What is the connection between being a people pleaser and food struggles?

● [36:03] How do we reconcile self love vs. self improvement?

● [39:54] How can you stay accountable to your goals?

KEY TAKEAWAYS:

● Change your mindset away from restriction and pushing yourself too hard, instead look at what makes you feel the most energized and feel like the healthiest version of you. Operating from the place that is going to be what’s best for you.

● Start to note how you feel before and after each meal and look at what you may need to add into your meal to feel more energized and satiated, or what you may need to remove in the future. Check in with yourself a few hours after the meal to note how your body is feeling.

● Instead of being at war with your body, think of how you can be on the same team as your body.

● Continuously check in and ask yourself what you need to do to feel like the best version of yourself. Life and the things you need will eb and flow, and you’ll continue to evolve and grow.

QUOTES:

"'I'm just gonna eat the pizza and the hot dogs and the donuts and the sugar...' I think when you actually start to listen to your body...removing the noise, you'll be surprised with what you actually crave.” - Alysia Pope

“There's a transition...the education is the middle piece between following all the external rules and following the internal signals.” - Jenn Trepeck

“Focus on what you need to add in versus take away” - Alysia Pope

“I needed to learn the lesson that you need to figure out how you can serve yourself first and love yourself first, not try to conform to make other people love you, and do things for them. You have to act out of a place of what's best for you, because that's how you're going to show up as the best version of you in every area.” - Alysia Pope

“I think that the healthiest relationships are when you have the healthiest relationship with yourself.” - Alysia Pope

“I think it’s continuously looking and reevaluating how I can be a better version of myself because I love myself because I know I can consistently grow, I can consistently get better. Because I think that if we think that self love is being perfect as I am, no I think that self love is loving yourself every day but also loving yourself enough to say ok this is an area that I want to improve upon.” - Alysia Pope

RESOURCES:

GUEST RESOURCES

PurelyYou: - use code SALADWITHASIDEOFFRIES for 1 month free

GUEST BIO:

Alysia (Pope) Ehret is a Certified Pilates & Health Coach who believes our mindset impacts our wellness more than anything. Alysia is the founder of PurelyYou, your home for becoming the best version of you with on-demand body-loving pilates and motivational health coaching and host of The Purely Podcast. Alysia's mission is to share a different approach to health with women - one that includes being on the same team as your body, is rooted in self love, impactful mindset shifts and helps you show up as the best version of you every day.

Nutrition Nugget: Watercress

Fri, 29 Sep 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about watercress. Following this week's episode about understanding nutrition news headlines, Jenn decided to pull up an article claiming watercress is the most healthy vegetable on the planet…is it true? Tune in to find out! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Top 5 Tips for Digesting Nutrition News

Wed, 27 Sep 2023 07:00:00 -0400

Do you get caught up in headlines that provide nutrition facts, such as “broccoli is going to make us die” and immediately stop eating broccoli? Today’s episode is all about understanding these nutrition news articles and how to know if they are legit or clickbait.

Today Jenn is walking through her top 5 tips for digesting nutrition news. It can be so confusing when we hear different statements from “professionals”, or learn of the next best diet to help us lose those unwanted pounds, but how do we know if they are the truth, will only work for some people, or just someone’s biased opinion? Jenn discusses what to look for when you are hearing nutrition news, using your spidey sense, and how to process information when it may even be against your own bias. Tune in to learn how to use your wonder woman bangles so you can empower yourself through your own health journey.

IN THIS EPISODE:

● [7:45] Tip Number 5: How to look at sources and benefactors of where the nutrition information is coming from?

● [11:04] Jenn gives a pharmaceutical example about indication drift.

● [15:27] Tip Number 4: Science isn’t all equal.

● [16:49] What are the kinds of evidence to look for?

● [22:39] Tip Number 3: Be careful of your own bias.

● [30:00] Tip Number 2: Use your spidey sense and common sense.

● [37:17] Tip Number 1: Put on your wonder woman bangles.

KEY TAKEAWAYS:

● When determining if a sourced study is legit, look at how many citations it has. This is often a way of saying how valid a study is. The more citations makes it more likely that the piece of evidence is reputable.

● Keep your wits about you. Use the 5 tips from this episode to evaluate what you’ve heard or read before jumping into something so that you can make forward progress without distraction, overwhelm, and confusion, so you can remain empowered in your health.

● Trust that your body knows what it needs to feel good. When you go to grab food, or have the desire to try the next fad diet, check in with yourself and ask if it is really the best option for you. If you decide to give it a try, tune in with your body on if it’s actually benefiting you or if you are experiencing low energy. Every person’s body operates differently and benefits from different ways of eating, so don’t get caught up in the news.

QUOTES:

“We can get so much input that we can end up having shiny object syndrome where every day it’s something new, or we’re always grasping and we’re not necessarily taking steps forward but we’re taking lots of random steps.” - Jenn Trepeck

“Spidey sense vs. common sense I also think of the dooms day. Are these headlines so dramatic like ‘we’re all going to die because broccoli is going to cause cancer’ or something, like is it the broccoli? Or is it the pesticides on the broccoli? There's all these other elements to it that I think capture our attention and that we want to use as setting off our spidey sense.” - Jenn Trepeck

“They're looking to appeal to the most primitive part of your brain. Not your higher order thinking and the prefrontal cortex, but the back of the brain, the lizard brain, the brain that's survival and we can just deflect those with our wonder woman bangles until or unless we’re willing to do a little more research or we’re willing to figure out if they’re verified.” - Jenn Trepeck

“Science isn't all equal...what was compared? What question did they ask?” - Jenn Trepeck

“Very rarely is there a study on broccoli, for example...There's very little [financial] incentive to pay for studies on individual foods or an individual nutrient.” - Jenn Trepeck

“There are a few things where there is a general consensus among experts and people in this space: more vegetables, more whole foods, less added sugar, less refined grain.” - Jenn Trepeck

RESOURCES:

The Body Keeps The Score Book

Nutrition Nugget: Cauliflower

Fri, 22 Sep 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about cauliflower. Cauliflower has been in the spotlight as an alternative for many foods, but are the packaged cauliflower alternatives really all that much better for you? Jenn discusses the nutritional benefits of cauliflower and how to add it to your meals to provide an easy nutrient dense, high antioxidant food to your diet. She also discusses the alternatives you’re likely to find in the store and how to know which option is the best to use as an alternative to grains, rice, pizza crust, etc. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Clinical Trials Website

Retreat Guru Website

The Body Keeps The Score Book

Macrodosing as a Therapeutic Tool (feat. Dr. Randall Hansen)

Wed, 20 Sep 2023 07:00:00 -0400

Are psychedelics the real deal when it comes to healing trauma? What if you think you don’t have trauma in your life? Tune in to learn about the healing benefits of psychedelics, as well as how to experience them in a safe environment.

On today’s episode, Jenn talks with Dr. Randall Hansen, who is a promoter of healing through the power of psychedelic medicines. Dr. Hansen discusses how he discovered the healing benefits of psychedelics and where we are as a country when it comes to FDA approval of using psychedelics as therapy. He educates on what trauma is and how psychedelics can help with uncovering and healing trauma, while also sharing stories from people who have been able to heal with macrodosing. Tune in to learn why psychedelics are a useful tool for healing, as well as what to look for if you are ready to give them a try.

IN THIS EPISODE:

● [5:41] Dr. Randall Hansen tells us about his wellness and healing journey.

● [11:15] Where are we currently in terms of wider use and approval of psychedelic substances in the United States?

● [15:51] What qualifies as trauma?

● [20:57] How does the body hold onto trauma even after we think we’re healed from it?

● [24:30] Dr. Randall Hansen shares what we know so far about what psychedelics are doing in the body.

● [35:35] What do we know about what's happening physiology that allows us to have the observer mode, or re-experience something without it being traumatizing?

● [40:30] What Dr. Randall recommends for trying psychedelics safely.

● [45:53] What should you look for to know that you are utilizing someone safely for your psychedelic experience?

KEY TAKEAWAYS:

● Trauma is unprocessed emotions that we block out and try to run away from. It can be from an event that happened (abuse, accidents, etc.) but it's also the absence of things, such as a lack of feeling loved or having your emotions validated.

● Community is so crucial when you are trying psychedelics, being able to talk with others about what you are experiencing, find safety while using (a doctor or therapist), and to uncover what you saw or were told during the journey.

● Psychedelics can help you take a journey in a non triggering, non threatening way so that you can experience your trauma, identify it, and begin to heal from it. Some people only need one journey, while others will need to repeat.

QUOTES:

“Intellectually we might think we're fine or we've worked through it. The body working through it is a different thing.” - Jenn Trepeck

“Trauma’s not the event that happened to you, it's the unprocessed emotions you just bury.” - Dr. Randall Hansen

“According to announcements at MAPS (Psychedelics Science) Conference, they expect that MDMA...will be hopefully approved by the FDA for PTS therapy in 2024.” - Dr. Randall Hansen

“The thing about all these psychedelics is they allow you to discuss or see the trauma in a non threatening, non triggering way, almost like you're watching a movie on TV or something like that, like it's someone else's story, but it's your story.” - Dr. Randall Hansen

“First, we know that the psychedelics shut down our default mode network, which is our kind of our inner voice. It's always telling us, you know, how's my hair, always talking to us and driving is at least sometimes driving me crazy. And so it shuts that down. So all of a sudden there's a little more silence in your brain.” - Dr. Randall Hansen

RESOURCES:

Clinical Trials Website

Retreat Guru Website

Dr. Randall Hansen’s LinkedIn

GUEST RESOURCES

Personal Website

Book Website

Dr. Randall Hansen’s Facebook

Dr. Randall Hansen’s YouTube

Dr. Randall Hansen’s Twitter

Dr. Randall Hansen’s IG

GUEST BIO:

Dr. Randall Hansen has been an educator his entire life. He has been focused on transforming the lives of people for the past 20 years, with a special focus on life-balance, health, foods, and wellness. He discovered the healing power of psychedelic medicines about 3 years ago, and he has made it his mission since then to be a strong advocate for the intentional use of psychedelics for healing. He lives a joyous and gratitude-filled life with his amazing life partner/wife Jenny on a little forested hilltop overlooking a natural lake in the PNW.

His Life Goal: Become a superhero for good health, healing, love, well-being, and positivity.

Nutrition Nugget: Milestones

Fri, 15 Sep 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about milestones. This week, Jenn is turning 40! During this episode she reflects on how she feels to be turning 40, as well as how people seem to treat milestones. Oftentimes, we pause and look back; we identify things as a milestone, but it doesn’t feel like such a milestone during the immediate event. Tune in to hear how she’s feeling and an incredible quote about life. Cheers to 40 Jenn! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Special Edition: Jenn on Super Woman Wellness

Wed, 13 Sep 2023 07:00:00 -0400

Just because people say something is normal, doesn’t mean that it is healthy. Tune in to see you’re not alone in your challenges with food or willpower and how it can all be easier.

Today we are hearing a recording of an episode that Jenn did on the Super Woman Wellness Podcast with Dr. Taz. Jenn joined the podcast to talk about how she got started in the health coaching field and what some of the most common obstacles are that Jenn’s clients come up against. Jenn discusses how to eat to lose weight for the long term, how to build your plate, and the order of eating to support your health and weight.. Plus Jenn and Dr. Taz talk about popular diets and why they probably didn’t work for you. Lastly, Jenn and Dr. Taz talk about Ozempic and some of the other trending medications and if they are the best option or simply a magic pill. Tune in to hear Jenn’s thoughts and advice on achieving your best, individual health.

IN THIS EPISODE:

● [7:00] Jenn shares her background and what led her to becoming a health coach.

● [10:31] What has Jenn discovered during her education and what are we doing wrong when we try to lose weight?

● [14:24] What is the universal truth that Jenn sees when working with her clients?

● [18:22] What are some red flags that people are doing that are ruining their efforts, such as night time eating?

● [22:51] How to build your plate for optimal nutrition and to prevent cravings.

● [27:05] Jenn shares her thoughts about intermittent fasting.

● [29:39] What factors impact whether you are going to store fat or burn fat?

● [36:01] What does Jenn think about Ozempic and all the other trending weight loss medications?

KEY TAKEAWAYS:

● You are your best health coach. Stop following all the rules, instead follow what your body is telling you. Pay attention to what you are doing when you are feeling your best.

● The short cut is consistency. Small steps in the same direction make a huge difference over time.

● As long as we’re eating protein, fiber, quality fat, everything else is going to fall into place. Start with eating your protein and vegetables, then the higher glycemic foods (grains and starches) afterwards. If you have dessert, eat it right after dinner so you don’t have a sugar bomb at the end of the night.

QUOTES:

“While everybody is different, there are some things about the human body that frankly are the same. Especially if we go back to say this is proper function rather than this is what's normal, because most people experience it. Common isn’t normal.” - Jenn Trepeck

“All healing is ultimately self healing.” - Dr. Taz

“We've all been told to eat less, move more, we spend all this time, all day, with that restraint. We're using all that willpower to not eat. And willpower is like a whole other can of worms. But it's a finite resource if we don't replenish it. What happens to most people is that it is chemical in the body that on our way home, it feels like the 7-11 and the Dunkin Donuts and the ice cream place are magnets. It is a chemical in the body, so it's not you. You don't suck, you're not failing. It's that you have a chemical, biological thing that's happening.” - Jenn Trepeck

“People look at everything in isolation. Nothing in the body exists in isolation and nothing in your life exists in isolation. So the challenge with night time eating, actually isn't about night time eating.” - Jenn Trepeck

“Everybody deserves this information.” - Jenn Trepeck

RESOURCES:

Super Woman Wellness Podcast

Nutrition Nugget: More Activity, Less Gym

Fri, 08 Sep 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about how to get more activity into your day without having to commute, change your clothes, or even get sweaty. Fall brings new routines, and it can feel like a struggle to get to the gym or a solid workout in. Jenn provides some great ideas on how to fit more activity into your day to day activities that don’t take much additional time. It all adds up. If we focus on the quality of the movement when we’re doing ordinary tasks, they can turn into muscle building activities. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

The Cortisol, Insulin, Adrenaline Pyramid (feat. Ali Damron)

Wed, 06 Sep 2023 07:00:00 -0400

Have you been told you need to reduce your stress levels, but haven’t been given tangible steps on how to? Today’s episode will share tips and tricks on how to manage stress, both the physical (hormones) and the mental aspects. .

Jenn is joined by women’s health and hormones specialist, Ali Damron to discuss how the mind-body connection works. Ali talks about the 5 pillars of hormone health and talks about how we can calm our thoughts to better serve our nervous system. She gives powerful tips on balancing blood sugar through all areas of your lifestyle, with tangible steps on how to implement healthy habits. Tune in today to learn how to achieve your best health possible.

IN THIS EPISODE:

● [4:40] Ali shares her story and how she got into the health field.

● [8:50] Ali explains the mind-body connection and the internal and external connections.

● [14:58] How does the cortisol, insulin, and adrenaline pyramid all work together?

● [17:18] What are the 5 pillars of hormone health?

● [21:41] What are some ways that we can calm our thoughts?

● [27:15] How do you balance your blood sugar?

● [30:35] What is the best style of exercise for hormone health and managing stress?

● [33:38] How do you know when you need extra support through supplements?

● [35:28] How do you add mindfulness or other elements into your autopilot?

● [38:40] How do we know if what we are doing is working?

KEY TAKEAWAYS:

● Your brain only focuses on what it thinks is important by what you focus on yourself. Take the time to get curious about your thoughts and reflect on if they are true. This can take you out of flight or fight mode, and is an excellent way to calm your nervous system.

● Balancing your blood sugar happens through a variety of lifestyle activities such as a balanced meal, strength training, walking, and adding micronutrients into your diet found through eating whole foods.

● Hormones are constantly changing, so there is no such thing as fully balanced hormones. Instead, take note of how you are feeling every day and evaluate where you may need to give extra attention.

QUOTES:

“You get to decide which thoughts you buy into. The goal is not to not have the thoughts anymore, the goal is to decide if this is something I’m going to buy into, is this something that's true and if not then you don't need to do anything else with it.” - Ali Damron

“So much about this is just being self aware and honest with how you feel. There's always an expert telling you what's right and what's wrong, and we’re not all the same.” - Ali Damron

“Our hormones change on a minute by minute basis, if not a month to month. Like that's slow. Our nervous system is reacting to every single thing in front of you. If you slam on the brakes real quick, your nervous system is dysregulated for a minute and it comes back. It's not a destination. There is no way to say, okay, now my hormones are balanced. It's like a feeling.” - Ali Damron

“To be aware of the relief of symptoms does require a moment of pause to reflect...in the moment it's so easy to forget that you're not feeling those things.” - Jenn Trepeck

RESOURCES:

Ali Amron's Facebook Group

GUEST RESOURCES”

Ali Amron's Website

Consult Information

Ali Amron's Instagram

GUEST BIO:

Ali is a wife, mother to two sweet little boys, a licensed acupuncturist and a certified personal trainer. For the last 12 years, she has run my own successful private practice as an acupuncturist. Over the last six years, she has taken my message to the online platform where she does 1:1 consultations on women’s health and hormones and offers digital courses. Ali also has a podcast called The Ali Damron Show and a YouTube channel for lots of free resources.

Nutrition Nugget: Corn

Fri, 01 Sep 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about corn. She discusses the 4 different types of corn, if it’s healthy for you, and why you may find it in your poop. You may be surprised to know how much corn is in your diet. With the majority of corn being genetically modified, how can you add this delicious vegetable (and grain) into your diet in a nutritious way? Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Ep 38 - My Five Cents Podcast - Featuring Jenn

My Five Cents Podcast

Ep 38 - My Five Cents Podcast - Featuring Jenn

So You Think It's Healthy?

Wed, 30 Aug 2023 07:00:00 -0400

Are the healthy food alternatives you're eating actually as good as you think they are for your health?

Today, Jenn is going through some of the common snack options that are marketed as healthy to determine if they are in fact a healthy alternative. From dried fruit to veggie chips, to meal delivery services and more, she is hitting it all. She breaks down the nutrient facts in a variety of options and gives advice on what other healthier options may be. Don’t be fooled by the labels and marketing, tune in to hear if these options truly are healthy for you.

IN THIS EPISODE:

● [5:37] Are dried apricots healthy?

● [9:00] Are veggie chips actually a healthier alternative to potato chips?

● [14:14] Are Kind Bars the healthiest snack bar option on the market?

● [17:05] Why fiber is so important.

● [18:50] Why do manufacturers choose less healthful ingredients?

● [20:00] What is in bottled smoothies/juices and are they good for you?

● [23:38] Why is it important to chew your food for fiber intake vs. drinking a shake?

● [25:47] Is oatmeal a healthy breakfast option?

● [28:15] Is Vitamin Water good for you?

● [30:06] What can you add to your water that’s not fruit to make it more flavorful?

● [31:18] What are the benefits of warm lemon water in the morning?

● [34:58] Is Lenny & Larry’s complete cookie a good road trip snack?

● [39:00] Are tortilla wraps a good swap for bread?

● [42:38] Are meal box delivery services a good option?

● [46:53] What is in Beyond Meat and Impossible Burgers and is it good for you?

● [50:30] Jenn’s thoughts on seedless fruits.

KEY TAKEAWAYS:

● Fiber keeps us full for longer, helps with sustained energy and it also supports regular elimination.

● Frozen organic fruits and vegetables are a great alternative to fresh organic fruit and vegetables.

● Don’t be fooled by the marketing on the labels of your food. Check the ingredients and the nutrient facts to determine if an item is actually going to be a health benefit for you.

QUOTES:

“Calories aren't the whole thing, we want to know what the calories are made of.” - Jenn Trepeck

“We can't really trust what's on the front of a package.” - Jenn Trepeck

“When we’re hungry, fridge first.” - Jenn Trepeck

“The bottom line is that everything that we are looking at, has a label.” - Jenn Trepeck

“If you stick to the foods that don’t require you to read a label, you’ll be hands down better off.” - Jenn Trepeck

“It’s a tough world because this is where the money goes, if we stop giving the money to these companies, if we start to put the money in our farmers and going to farmers markets or looking for actual real whole foods, we’re going to create more of that market.” - Jenn Trepeck

RESOURCES:

My Five Cents Podcast

Nutrition Nugget: Focus

Fri, 25 Aug 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about focus. Whatever you are choosing to focus on is what will be highlighted in your life. Consider what you are focused on and switch your mindset from the negatives to the positives. Tune in to hear some great examples and coaching about creating a focus for success. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Birth Control Part 1 Podcast Episode

Birth Control Part 2: Ditching the Pill (feat. Rach Hoeppner)

Wed, 23 Aug 2023 07:00:00 -0400

Are you ready to say F birth control? Tune in if you want to safely get off birth control, learn what your symptoms may be telling you, and focus on alternatives to hormonal birth control.

This episode is part 2 of the 2-part conversation about birth control. Part 2 features Holistic Nutritionist, Integrative Nutrition Health Coach, and Women’s Health, Hormone, and Fertility Specialist, Rach Hoeppner. Rach shares what is actually happening within our bodies while on hormonal birth control as well as the unknown side effects. She gives guidance on how to come off birth control and steps from her program, Better Than Birth Control, which focuses on detoxification and gut health. The information Rach covers in this episode is so eye opening, and a must listen for any woman in your life. Tune in and share with your friends and family so we can create awareness about what hormonal contraception is doing in the body and how harmful hormonal birth control can be.

IN THIS EPISODE:

● [6:12] What led Rach to become a holistic health nutritionist?

● [12:22] Rach shares how she works with her clients.

● [14:44] What is hormonal birth control actually doing in our body?

● [19:22] Rach discusses some of the unknown side effects of birth control.

● [24:35] Why should you not stop hormonal birth control cold turkey?

● [26:39] What is Post Birth Control Syndrome?

● [29:10] How does your body protect you and your essential organs from an overflow of hormones? (hint: fat cells)

● [34:50] Rach shares the roadmap steps in her program: Better Than Birth Control.

● [42:50] While focusing on detoxification and gut repair, how long might it take for a cycle to return?

● [45:25] How do we know if the symptoms we're experiencing are a result from hormonal birth control versus the symptoms of what potentially led us to start hormonal birth control in the first place? How are the symptoms different from perimenopause?

● [51:22] What are a couple key lifestyle elements to think about while going through the detox and repair process?

KEY TAKEAWAYS:

● For your cycle to fully return to the way mother nature intended it to, it may take 1 month per year of you taking birth control. So if you were on birth control for 10 years, expect it to take 10 cycles to return to normal.

● Many young girls and women get put on birth control to help with symptoms they are experiencing such as heavy bleeds, cramping, or acne. All of these symptoms have an underlying cause that birth control is not going to fix. Birth control strictly puts you into a medicated menopause, and the symptoms will return when you get off birth control.

● The extended use of hormonal birth control has the ability to shrink your ovaries by up to 50%. And the size of your ovaries has a direct correlation to your number of fertile years.

QUOTES:

“As of 2017-2019, it was something like 60% of women aged 15-49 were on some form of hormonal birth control...odds are, this applies to most people.” - Jenn Trepeck

“By the time I was 23, I was on six different medications and I felt awful. I just felt terrible all the time. I remember going to doctors and being like, what is causing this? Why am I so sick and these medications aren't making me better? I felt like I was just getting doors closed in my face and no doctor ever questioned my hormonal birth control ever.” - Rach Hoeppner

“I think one of my biggest takeaways, Jenn, is that women are terribly underserved and highly overmedicated and all medication does is work to mask symptoms.” - Rach Hoeppner

“I like to remind women that hormonal birth control is actually medicated menopause. And if it was labeled that way, I do not think people would take it as willingly.” - Rach Hoeppner

RESOURCES:

Seven Day Detox Podcast Episode

The Body's Natural Detoxification Pathway Podcast Episode

Real Health With Rach Website

GUEST RESOURCES

FREE Pathways of Detoxification Support Guide

Better Than Birth Control Course

Real Health With Rach Instagram

Real Health with Rach Facebook

GUEST BIO:

Rachel Hoeppner is a Holistic Nutritionist, Integrative Nutrition Health Coach, and Women’s Health, Hormone, and Fertility Specialist. She entered the field of holistic health after being underserved by conventional medicine that put bandaids on her symptoms in the form of medications. Through her training and with years of experience, Rach was able to heal her PCOS, hypothyroidism, severe cystic acne, and extreme anxiety naturally without medication, including hormonal birth control. Now in her private practice she is passionate about helping women detox from hormonal birth control, identify the true causes of their symptoms, and live in harmony with their hormones to look and feel their absolute best!

Nutrition Nugget: Tofu

Fri, 18 Aug 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about tofu. Often used as a plant protein, tofu can be a great food to balance blood sugar and boost cardiovascular health. It has a high nutrient density and is a very versatile food to add to your diet. However, tofu has stirred up concerns, as it’s made from soy, and whether or not it affects estrogen levels. Is there truth to soy being harmful? Tune in to find out! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Birth Control, Part 1: FDA Approval & What Happened Next (feat. Mike Gaskins)

Wed, 16 Aug 2023 07:00:00 -0400

Are doctors telling us the truth about hormonal birth control? Do our doctors even know all of this? Tune in today to learn the facts behind hormonal birth control (IUD, pill, etc.) and how it may be affecting you or someone you love. Trigger warning: this episode mentions death and suicide.

This episode is part 1 of a 2-part conversation about birth control. Part 1 features author and media producer, Mike Gaskins. Mike has become a women’s health advocate when it comes to birth control and its side effects. Jenn and Mike walk through the history behind hormonal birth control, how it came to be, and the impacts we are seeing in people’s health 50+ years later. Tune in to hear shocking truths about how birth control has affected (and continues to affect) women’s health.

IN THIS EPISODE:

● [4:53] Mike shares his story about how he came to be a women’s health advocate.

● [8:14] Where does Mike’s research on birth control stories begin?

● [11:22] Mike talks about the history, economics and politics of birth control’s approval and widespread use.

● [16:00] How is the FDA’s analysis on the benefits and risks of hormonal birth control like apples and oranges?

● [20:30] What was the green plasma that was found in the donated blood of women?

● [26:46] What health effects are we seeing now, 50+ years later after hormonal birth control was introduced?

● [34:28] Jenn reviews a list list of side effects/diseases that can be caused by contraceptives and Mike highlights a few of them for us.

● [38:21] What is the multi-generational impact that birth control is having?

● [40:35] With all the research Mike has done, what are his findings about doctors and the honest information they are sharing when prescribing birth control?

● [42:37] Where is the accountability about gathering information and understanding the side effects? Does it lie in the individual or the doctor?

● [43:57] What are some alternatives to birth control?

KEY TAKEAWAYS:

● Because overpopulation was thought to be such a threat, the FDA changed the benefit to risk paradigm to approve birth control. The concern of overpopulation globally was weighed against the individual risk of a woman taking birth control.

● It's really easy to find the good stuff about birth control on the internet, but unless you know what you are looking for, it’s really hard to find the negative information. (search oral contraceptives and get to Google Scholar or PubMed).

● Fertility awareness is just as, or more, effective than hormonal birth control with far fewer side effects.

● Trust your questions more than the answers. If you are not comfortable with the answers, keep pushing and researching until you feel confident that your question has been answered.

QUOTES:

“I found this article that women who took birth control were 50% more likely to be diagnosed with Lupus.” - Mike Gaskins

“Why are 10 million women being used as guinea pigs?” - Alice Pelton

“This was the first time, in the history of pharmaceuticals, that we were giving a pharmaceutical to otherwise healthy people.” - Jenn Trepeck

“It all comes back to informed consent...I don't think you've been properly informed about just how dangerous this is.” - Mike Gaskins

“At that time (1970) 1 out of every 20 women was diagnosed with breast cancer. Today 1 out of every 8 women is diagnosed with breast cancer. We have seen the dramatic increases they predicted and the numbers are far worse than their greatest fears.” - Mike Gaskins

“You have no idea how many people you meet each day who have been negatively impacted by these drugs.” - Mike Gaskins

“That's one of the things I tell women who talk about their breasts feeling fuller or whatever, and it's like well you may see that as a good thing, but really have you questioned what that means? It means things are changing at a cellular level in your breasts.” - Mike Gaskins

RESOURCES:

In the Name of the Pill Instagram

GUEST RESOURCES:

In the Name of the Pill Facebook

In The Name of The Pill Book

In The Name of The Pill Website

GUEST BIO:

Mike Gaskins is an author and media producer who began his journey as a women’s health advocate after a world-renowned physician lied to him about birth control side effects. This chance encounter triggered a passion for research that led Mike to discover many shocking levels of deceit and misinformation surrounding these potent drugs.

He frequently writes for a number of websites, and his book, In the Name of The Pill, explores the dubious nature of both the history and science of hormonal birth control.

Nutrition Nugget: Luteolin

Fri, 11 Aug 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about luteolin. It’s not a new supplement. Traditional Chinese Medicine has been using luteolin for centuries to treat diseases such as hypertension, inflammatory disorders, and as anti cancer. There seems to be a few different biological effects like anti inflammation, anti allergy, and anti cancer. A unique quality of luteolin is that it seems to be able to function as an antioxidant or a prooxidant, but more research is needed to fully understand these functions. Perhaps most beneficial for our modern lives, there is a potential tie between luteolin and reducing or improving brain fog, social interactions, anxiety, and depression.. Tune in to learn the foods you can eat to give you more luteolin in your diet. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Food Addiction (feat. Glenn Livingston, PhD)

Wed, 09 Aug 2023 07:00:00 -0400

If you’ve ever said “I’m addicted to (a food)” or you’re ready to truly overcome food addiction without dieting, this episode is for you!

On today’s episode, Jenn is joined by Glenn Livingston, the author of Never Binge Again. Glenn discusses his story of overcoming food addiction as well as the studies he performed to understand why food addiction is so difficult to manage. He gives us a glimpse into the food creation and marketing that companies use to draw us in and make food so addictive. Glenn walks through how he helps his clients overcome food addiction once and for all so they can reclaim control of their lives. Tune in today to learn how to quiet your “inner pig”.

IN THIS EPISODE:

● [7:05] How did Glenn get into the psychology space and what’s his history with overeating?

● [9:33] What were the things that brought Glenn to a new paradigm?

● [11:52] How does the brain work to make decisions?

● [13:15] What were the survey results Glenn found when asking people what foods they tend to overeat or crave and the meanings behind those cravings?

● [16:58] How true is it that food is made to be addictive and marketing is designed to get you to crave food?

● [20:35] How do we know where the line is between an addictive relationship with food vs. really just enjoying food?

● [23:54] Where does Glenn have clients start in healing their relationship with food?

● [24:34] What are the two sets of thoughts that our mind has and how can you manage them?

● [28:40] How do we identify the “inner pig” voice vs. other voices in our head?

● [34:32] How long does it take for someone to get to tune out the “inner pig”?

● [35:28] What are some other elements at play and how can we utilize those to overcome food addiction?

● [39:06] Glenn explains his analogy of a leaky fireplace.

KEY TAKEAWAYS:

● A great place to start when you are working to overcome binge eating/food addiction is to ask yourself “how do I eat in accordance with my own best judgment?” When you ask yourself this question and really listen, the answer will be clear. Your body will seek what is nutritious for it.

● As always when changing your habits, start small. Create one simple rule - what's the one thing you could do that wouldn't be too burdensome, that you could and would do, but it would still make a big difference and point you in the right direction. Examples: don’t eat anything out of a bag, don’t go back for seconds, only eat chocolate on the weekend.

● When you find yourself in a moment of wanting to break your one small rule, do some breathwork. Breathe in for a count of 7, breathe out for a count of 11. This will engage your parasympathetic system so your body can rest and digest.

QUOTES:

“With 40% of the population obese...there's a very powerful outside force." - Glenn Livingston

“When you encounter a variation in flavor in nature, that's also a potential signal that diverse micronutrients are available so you're more likely to keep eating. So they [food manufacturers] found they could get people to eat more if there's a very slight variation in flavor." - Glenn Livingston

“We've spent so long following the rules of some plan out there that we also forget and have lost the connection to how we feel when we eat things.” - Jenn Trepeck

"The way the brain works, it's not just as easy to start tomorrow." - Glenn Livingston

“The core problem with food addiction is listening to your whims and impulses and emotions rather than your intellect.” - Glenn Livingston

“You can only ever use the present moment to be healthy.” - Glenn Livingston

RESOURCES:

Never Binge Again Website

GUEST RESOURCES:

Never Binge Again Facebook

Never Binge Again Podcast

Never Binge Again YouTube

Glen Livingston’s Instagram

Glen Livingston’s Facebook

Glen Livingston’s LinkedIn

GUEST BIO:

Glenn Livingston, Ph.D. is a veteran psychologist and was the long time CEO of a multi-million dollar consulting firm which has serviced several Fortune 500 clients in the food industry. You may have seen his (or his company's) previous work, theories, and research in major periodicals like The New York Times, The Los Angeles Times, The Chicago Sun Times, The Indiana Star Ledger, The NY Daily News, American Demographics, or any of the other major media outlets you see on this page. You may also have heard him on ABC, WGN, and/or CBS radio, or UPN TV.

Disillusioned by what traditional psychology had to offer overweight and/or food obsessed individuals, Dr. Livingston spent several decades researching the nature of bingeing and overeating via work with his own patients AND a self-funded research program with more than 40,000 participants. Most important, however, was his own personal journey out of obesity and food prison to a normal, healthy weight and a much more lighthearted relationship with food.

Nutrition Nugget: Laughter

Fri, 04 Aug 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Laughter. Is laughter truly the best medicine? Laughing can increase oxygen intake, stimulates the heart, lungs, and muscles, and increases the endorphins released by the brain. It relieves the body’s stress response and can soothe tension. Tune in to learn how you can get more laughter in your life along with some fantastic jokes! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Tracking without Counting Calories, Macros or Points

Wed, 02 Aug 2023 07:00:00 -0400

Does the thought of tracking food make you cringe? Learn how to use tracking as a positive tool to improve your health.

This week Jenn is talking about tracking without counting calories, macros, or points. Tracking can feel daunting or cause you to feel like you have to restrict things, but Jenn is here to explain the value of tracking. Tracking isn’t just for the foods you are eating, but also the movement you do throughout your day, your sleep, stress, and more. She talks about how to utilize the data that you are tracking in order to understand any food intolerances, how your body is reacting to your lifestyle, and what areas you can improve on when it comes to your health. Tune in to learn what information to track without counting or restricting.

IN THIS EPISODE:

● [5:15] Why do people track their food?

● [9:00] How can you use tracking food as accountability?

● [14:00] How can you get past the resistance of tracking and make it a positive experience?

● [16:05] Jenn gives tips on how to track utilizing apps, photos, or pen and paper.

● [19:45] How to navigate the information available in myfitnesspal when you don’t want to focus on it.

● [21:47] How long should you track your food?

● [26:54] What information should we track?

● [33:02] What is the easiest, most important thing we can do for exercise?

● [33:34] What things should you track outside of exercise and food?

● [37:15] Jenn describes the benefits of tracking and how it can improve your life as a whole and clear up your mental capacity to focus on what’s important to you.

KEY TAKEAWAYS:

● Tracking aspects of your health is critical to looking at data so you can notice what foods may not be working with you, or other areas that you need to improve in your life. Odds are that the things you are looking for are the things you don’t remember. Our minds are full of so many things, so use a tracking system so you have the mental capacity to focus on all the other important things in your life.

● Find what works for you for tracking - use apps like myfitnesspal, take photos of each meal, write it down, print out a food journal, whatever you can be the most consistent with. This may change during each season of your life, or even by day. How you track isn’t what's important, it's more about the data you are collecting.

Different items to track are:

● Nutrition: each time you eat, what you have, when you have it, and quantities by way of serving or handfuls.

● Water

● Supplements

● Exercise: what you are doing, how long the exercise is, and what time you’re doing it

● Stress

● Gratitude

QUOTES:

“The brain will hyper-focus on everything that's not happening. So the paper helps us see everything that is happening.” - Jenn Trepeck

“It's the data that we don't think about when we are in that moment of ‘I don't feel so great’. Or maybe it's even a week from now or a month from now and we step on the scale and it's not what we want it to be, and we go "how is that possible?” - Jenn Trepeck

“Sometimes I think the resistance to tracking is more that we’re calling it that, when we maybe just haven't figured out how to do it so it works for us. Or because we have this history of somebody being the food police.” - Jenn Trepeck

“Not putting it on paper doesn't mean you're not tracking.” - Jenn Trepeck

“How we track isn't all that important; do whatever works for you.” - Jenn Trepeck

“What I love about that is that it takes this tracking to be so much bigger than just the food. And that's really what it's about. It takes it out of the hyper focus on one thing, and becomes a tool in our arsenal, in our tool belt, to help us do all the things we want to do in a day.” - Jenn Trepeck

“As we're feeling better, there is less mental capacity going to all the things that are now on this paper. We have the mental capacity to focus on other things as we're not obsessing as much about the food choices, or the scale, or the calories, the macros, the things, all the counting, all of a sudden there's all this brain capacity that we can use for things that are actually important to us.” - Jenn Trepeck

RESOURCES:

The Ultimate Goal Podcast Episode

Nutrition Nugget: Autophagy

Fri, 28 Jul 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about autophagy. What is autophagy? You may have heard about autophagy as a way to get younger, healthier cells. This seems to be the latest anti-aging strategy, but does it truly work? On its own, our cells go through autophagy when your cells are stressed, deprived of nutrients and oxygen, or the cells are damaged, but there are other ways to put your cells into a state of autophagy. Tune in to learn about autophagy and whether or not it’s worth it for you. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Raising Your Basal Metabolic Rate After 40 (feat. Brad Williams)

Wed, 26 Jul 2023 07:00:00 -0400

If you’re over 40 and struggling with your weight or your fitness, this is for you.

On today’s episode Jenn is joined by fitness expert Brad Williams. Brad specializes in helping people over 40 improve their health, strength, and longevity. During this episode, Jenn and Brad talk about what Basal Metabolic Rate (BMR) is and how to raise it, even as you age. Brad goes into detail about how to use fitness and nutrition to raise your BMR, as well as the importance of reducing stress, increasing balance, and focusing on sleep. Tune in today to uncover what you might be missing in order to be living your healthiest life.

IN THIS EPISODE:

● [5:32] Brad shares his background and his health journey.

● [11:40] What is BMR (Basal Metabolic Rate)?

● [13:27] Why is it important to look at yourself differently as you age?

● [15:03] When it comes to strength training/increasing muscle mass, what is Brad’s advice as we age to raise our BMR?

● [18:54] What is the purpose of doing HIIT?

● [19:51] How do you raise your BMR using nutrition?

● [25:02] What's the balance between fitness and nutrition to improve BMR?

● [28:32] How to manage stress, and what rest looks like.

● [32:19] How should you incorporate balance into your routine?

● [36:55] Brad gives some hacks for fitness while traveling or when you have limited equipment.

● [38:38] Final thoughts on raising your BMR.

KEY TAKEAWAYS:

● Quality matters more than quantity. Move slower, lift with more intention, be aware of what muscles you are using, and really pay attention to how your body feels. For example, do a squat for 5 seconds down, 5 seconds up and really tune in to your body. You can reduce the amount of reps you do if you lift this way.

● 99% of the time stress is the major underlying factor that keeps you from losing weight. If you are struggling with dropping weight, and are doing everything “right”, look at your stress level and your sleep health.

● Regularly keep a list of food that you eat and make connections with how your body reacts to food and drink. Get curious when you are feeling low energy, bloated, or any other undesirable feeling to see how it is reacting with your body.

● Each person’s body is individual. Note how your body reacts to what you are doing and then tweak things one at a time. Take small steps and understand that your health is a long haul mission.

QUOTES:

“The whole point of doing HIIT for the over 40 crowd is, I mentioned before, where your body’s recycling and losing less mitochondria, the energy, and powerhouses of your cells. It’s just a process of aging and slowing down. So we don’t want that. We want to stay youthful. So you have to train at least one day a week, in my opinion. I’m boosting that up to replenish your mitochondria to feel more youthful and then thus become a fat burning machine.” - Brad Williams

“There's also a piece of the speed and heavier weight that relies on the joint to do the work vs recruiting the musculature that's going to support the joint.” - Jenn Trepeck

“Mental stress affects your cortisol levels and if that's outta whack, nothing in your diet or anything we're doing in the gym is gonna get us any results.” - Brad Williams

“That’s the first time I’ve ever seen how important keeping that stress level and cortisol levels down, or else you just can’t do anything. Your body is in distress. You know, and fighting itself, and that’s what it does to protect itself. With anything being over 40, your body is holding onto this fat because that is survival.” - Brad Williams

"The better quality sleep you're getting the faster and better results you're getting." - Brad Williams

RESOURCES:

Brad's Twitter: @Over40FitHacks

GUEST RESOURCES:

Over 40 Fitness Hacks Website

Over 40 Fitness Hacks - Podcast

GUEST BIO:

Brad Williams knew he wanted to eventually start and operate his own business that would help others achieve their wellness goals. After exploring many options, Brad decided to get his personal trainer certification from ISSA and open up his own private training studio in Huntington Beach, CA. Over the last decade, Brad owned and operated three gym locations in Orange County, and oversaw 40+ independent personal trainers each with their unique training styles. He built a loyal following and sought-after client/trainer community culture within each of his gym locations.

Post COVID, Brad had to focus more on online training and had started his first fitness podcast called Over 40 Fitness Hacks. He wanted the show to revolve around his passion of helping the over 40 crowd fight the aging process, while still having a social life.

Nutrition Nugget: PBfit

Fri, 21 Jul 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about PBfit. If you are unfamiliar with PBfit, it is a powdered peanut butter option sold in many stores. PBfit can be added to foods to boost your protein intake and minimize the fat typically found in peanut butter. However, due to the production process, PBfit is no longer a whole, real food and with the added sugar and salt, Jenn doesn’t feel it is the best option on the market for her. Tune in to learn the pros and cons of powdered peanut butter, how to choose the best option for you, and where it could fit into your diet. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Salad with a Side of Fries Merch Store

Me Effort vs. We Effort

Wed, 19 Jul 2023 07:00:00 -0400

If everything you do for your health is ME effort, learn how WE effort can help you achieve your health goals.

Keeping your goals and ambitions silent can affect how successful you are. This week Jenn talks about ME vs WE effort, and how bringing a community on board to help you stay accountable is the best way to hit those goals. She talks about the impact of loneliness on our health and the power of sharing our celebrations. Jenn then breaks down the spheres of support, describing the four different sections of the bullseye and what each of the rings can bring to your life. She then explains how to keep the rings balanced to ensure you are not leaving yourself last. Tune in today to learn what gaps you have in your support circle and how to fix them.

IN THIS EPISODE:

● [5:32] What is ME vs. WE effort and when to bring people into your journey?

● [10:04] Jenn gives tips on how to bring a partner on board with WE effort.

● [13:53] What if you are doing this alone? The Impact of loneliness on our health.

● [17:05] The power of sharing our celebrations!

● [18:53] How do we find or make wellness friends?

● [19:51] How do you manage expectations around what support means to you?

● [26:50] Jenn explains the framework of ongoing support/spheres of support.

● [36:37] If everything you do is ME effort, consider how you can make it WE effort.

KEY TAKEAWAYS:

● The critical piece is telling other people how to be supportive, what support looks like, what you need from them.

The sphere of support:

● Center = you

● Paid Friends = Coach, Therapist, Mentor, Personal Trainer

● Growth Friends = Friends you can talk to about your journey, who may offer guidance. Those who encourage us to be better and do more.

● Friends for Joy - dinner and movie friends, we love them, their friends and easy, but not necessarily sharing our hopes and dreams.

● All the People We Support - kids, parents, job, your business, your staff, your clients. Giving more than you receive from the people in that ring.

● It’s a sign of strength to have paid friends. Look at the areas of your life that you want to change and that are important to you, and hire the team of support that you desire.

QUOTES:

“It is you. No one can do this for you. I'll have clients who say to me, oh, you know, thank you so much. Or they give me credit for these things. And the truth is, I didn't do it, you did it. You're the one getting up and working out, or choosing what you're eating or choosing what you're not eating.” - Jenn Trepeck

“Accountability replenishes will power. Sharing the data with people. Public information has a different weight to it than private information. Yes, if we share with other people that we’re focused on this, it helps us stay accountable even to ourselves, but it helps us keep going.” - Jenn Trepeck

“What's going out and what's coming back in aren't necessarily from the same people. And if we’re relying on somebody to be giving to us and we’re not getting that, it can leave us feeling more alone and more frustrated and more isolated. So recognize that the “WE Effort” includes the community that you build of paid friends and growth friends, and there is nothing wrong with making sure you have a stable of paid friends.” - Jenn Trepeck

RESOURCES:

Salad with a Side of Fries Merch Store

Nutrition Nugget: Does Muscle Weigh More Than Fat?

Fri, 14 Jul 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the weight of muscle vs. the weight of fat. This is, in fact, a myth; muscle does not weigh more than fat. A pound is a pound is a pound. The difference lies in the surface area taken up by a pound of muscle that is different from the surface area of a pound of fat. A pound of muscle is smaller than a pound of fat. Tune in to learn better ways to track your progress and how to get more accurate measurements of your results. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Andres Ayesta's Instagram

GUEST RESOURCES:

Planos Nutrition Website

Andres Ayesta's TikTok

Andres Ayesta's Facebook

Andres Ayesta's YouTube

Podcast IG page

The Nutrition Blueprint Podcast

Atomic Habits by James Clear

A Mid-Year Self-Assessment (feat. Andres Ayesta)

Wed, 12 Jul 2023 07:00:00 -0400

The key to getting the results you want is about more than just the foods you eat!

On today’s episode, Jenn has sports dietitian and the founder of Planos Nutrition, Andres Ayesta on the show. Andres shares the 4 pillars of his Nutrition Blueprint Method and how each pillar creates a successful journey to reaching your goals. He talks about the All or Nothing Disease and Self Compassion Syndrome and how to change the deeply ingrained thoughts in our brains to be more positive and proactive to achieve results. Andres shares why gratitude and compassion are so important for keeping you on track with your goals. Tune in today to learn how to move forward for the next 6 months to achieve your health goals in a long lasting way.

IN THIS EPISODE:

● [5:53] Andres shares his story.

● [11:26] Andres walks us through the 4 pillars of Planos Nutrition.

● [16:24] The missing link between knowing what to do and actually doing it.

● [18:23] What are the “7 Whys”?

● [23:29] What is the tie between the way we talk to ourselves and the results we see?

● [25:39] Andres explains the “All or Nothing Disease.”

● [27:41] What is “Self Compassion Syndrome” (or lack thereof)?

● [30:12] Andres provides some tips and strategies to change your mindset.

● [32:31] How can gratitude lead to better decisions?

● [39:03] What guidance or suggestions does Andres have to help people reflect on the last 6 months and move forward for the second half of the year?

KEY TAKEAWAYS:

● Awareness creates change. When you can step back and look at your goals and then look at the actions you are taking, you can ask yourself are your actions actually aligned with your goals or do you need to shift things in your life to better hit your goals?

● Gratitude is such a great way to shift your mindset. Instead of dwelling on what isn’t going right in your life, look at what is right in your life right now? Take a moment to note what you are grateful for today. What is a win from the past 24 hours, a win from the past week and a win from the past 3 months. An attitude of gratitude will start to reshape the way you see things in your life.

● What do you want the next 6 months to look like? Write down what you want the future version of you to look like in the next 6 months. Focus on the immediate step that you can take tomorrow, and then the next step for the next day. Learn to enjoy each of the steps along your path.

QUOTES:

“What many people typically struggle to understand is that from 0 to 100 there's a lot of numbers in between. And when you're trying to get to a destination, you can totally get there if you go at 20, or if you go at 30, or if you go at 40 mph right, you don’t have to sprint.” - Andres Ayesta

“Mindset is like a muscle and you have to work it out every single day and the more that you do, the more you start to actually create new pathways.” - Andres Ayesta

“We point our light towards everything else and everybody else but ourselves. I think for people listening to this podcast, ask yourself the question, when was the last time you actually shined the light on you? And then you looked into yourself, and asked these questions about yourself. When was the last time the conversation happening inside your head was a positive one, and most likely you're gonna be like, it’s been awhile.” - Andres Ayesta

“If we don't change the way we think, it's hard to change the way we live and in order to change the way we eat we have to change the way we live; it's all connected." - Andres Ayesta

“Understanding why is the missing link between knowing what to do and actually doing it.” - Jenn Trepeck

RESOURCES:

Andres Ayesta's Instagram

GUEST RESOURCES:

Planos Nutrition Website

Andres Ayesta's TikTok

Andres Ayesta's Facebook

Andres Ayesta's YouTube

Podcast IG page

The Nutrition Blueprint Podcast

Atomic Habits by James Clear

GUEST BIO:

Andres Ayesta is a sports dietitian and the founder of Planos Nutrition, with over 12 years of experience helping people transform their nutrition and lifestyle. He works with busy professionals and parents to help them boost their energy, improve their confidence, and show up as the best version of themselves, using a personalized, evidence-based nutrition blueprint.

With a bachelor's degree in Nutrition and Dietetics from the University of Southern Indiana and a master's degree in Exercise Science and Sports Nutrition from the University of Central Florida, Andres has earned numerous certifications, including Certified Strength and Conditioning Coach (CSCS) and Certified Specialist in Sports Dietetics (CSSD). He is a licensed Registered Dietitian in the state of Florida and provides coaching programs worldwide. To this date, Andres has helped over 650 clients to optimize their nutrition, lifestyle, and mindset.

Nutrition Nugget: Popsicles

Fri, 07 Jul 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Popsicles. Popsicles are a popular choice when it comes to having a cold, sweet treat or a substitute for ice cream, but did you know that popsicles qualify as an ultra-processed food? Popsicles contain high sugar content and additives such as gums and thickeners that, studies show, can cause gastrointestinal upset. The dyes used to color popsicles have also been linked to hyperactivity in children. Jenn shares which ingredients to avoid when choosing popsicles and how reading the nutrition labels can actually help you choose the best option available to you. She also shares how you can make your own popsicles with a couple of fresh ingredients! Tune in today to learn if popsicles are really a healthier option compared to ice cream. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

What is Health?

Wed, 05 Jul 2023 07:00:00 -0400

How do you define health? And whose definition of health is dictating your choices? Learn how to become your own health advocate to achieve individualized optimal health.

On today’s episode of Salad With A Side of Fries, Jenn dissects what health is and how we can take responsibility for our own health. She talks about insurance companies and medical providers define health and how decisions are made when it comes to our health. She discusses the reason insurance companies are not looking out for each person’s individual health, despite all of us taking their direction on what we do or don’t do for our health. Jenn discusses her vision of what health is and gives some tips on structuring your lifestyle to meet your health goals. She gives a life-changing tip for improving your sleep that you won’t want to miss! Tune in to learn how to reclaim your health to gain the freedom you desire.

IN THIS EPISODE:

● [6:40] What is the first thing that comes to mind when thinking about health?

● [9:33] What is the definition of health? How do insurance companies define health??

● [10:51] Should you trust that medical insurance and providers have our best health in mind?

● [17:22] Why do insurance companies cover medications that aren’t actually helping us get to optimal health?

● [18:37] Jenn explains why BMI is BS.

● [21:28] How do we compare diagnosis and health?

● [24:15] How does the FDA determine treatment options and is it working for the goal of individualized health?

● [30:05] Jenn talks about individual/personalized healthcare.

● [32:01] Comparing US health vs global health?

● [33:26] Jenn defines what health is to her.

● [40:34] How do we create health?

● [42:45] Is supplementation necessary for optimal health?

● [44:00] How lifestyle medicine uses body fat percentage and fasting glucose levels.

● [47:53] Jenn gives a hack on sleep.

● [50:10] Why is mental health so important?

● [52:49] How do you design health for yourself?

KEY TAKEAWAYS:

● Just because an insurance company will approve of a treatment, does not mean that it is healthy or it is the best option/decision for you. Those companies are doing things to stay in business, your health is not the number one priority for them. Talk to your health care provider to determine what other options may be available to you.

● Everything in the body is connected. We are diagnosed based on the organ system that failed first. If one piece of the system is not well, everything else is not 100% well either. If we’re at a point of a diagnosis it means we have a lot more going on that needs to be looked at around lifestyle.

● Sleep hack: Set your alarm so that you are waking up after a 90-minute sleep cycle such as 6 hours, 7 ½ hours, or 9 hours. If you are going to bed and plan to get 7 hours of sleep, you will be waking up in the middle of a sleep cycle which can leave you feeling like you are dragging and lacking energy, so it may be in your benefit to only get 6 hours of sleep instead. Ideally you need 7 ½ - 9 hours of sleep.

QUOTES:

“Health has become a luxury in our life, that it requires wealth to some degree, and that's a really sad state of affairs.” - Jenn Trepeck

“It's an important distinction for us to make that simply because an insurance company will cover something does not mean that it will move you toward health." - Jenn Trepeck

“I just don't think that western medicine teaches their doctors to treat for optimal health. They are taught to treat symptoms rather than causes.” - Jenn Trepeck

“For me, health is a lifestyle. Health is about energy, and fundamentally for me in my head, I tie it back to freedom of choice. To do what I want to do, the ability to do what I want to do.” - Jenn Trepeck

“A major piece of longevity and health that many people overlook is purpose. Having a reason to get out of bed every day. What's your purpose, what brings you joy, setting your priorities.” - Jenn Trepeck

“It's putting yourself on the freeway of great things to happen in every area of your life.” - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Strawberries

Fri, 30 Jun 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about strawberries. June is the best time of year for strawberries, so get them while you can! Strawberries are packed full of antioxidants, studies have shown they have two to eleven times more antioxidants than other fruits. They can help with heart health, support reduced inflammation, and may reduce LDL. When buying them, remember the season, go for organic, medium sized, firm, deep red when available. Tune in for some of Jenn’s favorite ways to eat them and more great nutrient information. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Diet Pills (Ozempic, Wegovy, Mounjaro) & The Real Shortcut

Wed, 28 Jun 2023 07:00:00 -0400

Ozempic, Wegovy, Mounjaro are creating a deadly standard in diet culture. Jenn is telling us the real short cut, as she sees it.

Today, Jenn is discussing the trending diet pills (or really pharmaceuticals being used for weight loss) that are currently taking the market by storm: Ozempic, Wegovy, and Mounjaro. While your insurance may be covering these pills to assist with weight loss, are they the real deal? And what about Berberine which is being called “nature’s Ozempic”? Jenn walks through the expectations that people have of taking these diet pills, how they work in the body and how successful outcomes are determined. She also shares the real shortcut, as she sees it, that can create weight loss in a healthy, long lasting way. Tune in today to understand the healthier ways to achieve weight loss goals and what you are desiring.

IN THIS EPISODE:

● [7:00] What are Ozempic, Wegovy, Mounjaro and how are they used?

● [9:42] How quickly do you notice the effect of these drugs and what side effects are there?

● [12:44] What were the original uses for these pharmaceuticals?

● [16:07] What do people experience by taking these options?

● [16:32] How do they work in the body?

● [19:35] How are successful outcomes determined?

● [21:58] Do these meds mean that you can eat what you want and stop working out?

● [23:30] What is berberine? Is it really “nature’s ozempic”?

● [25:32] What happens when people stop taking Ozempic, Wegovy, Mounjaro or other diet pills?

● [27:00] How do these feed into the toxic diet culture we already have?

● [33:18] What is the real short cut?

● [40:02] What are some supplements that may be helpful with weight loss in a way that improves health?

KEY TAKEAWAYS:

● Ozempic, Wegovy, and Mounjaro reduce the rate of gastric emptying so we feel fuller longer. Decreases hunger and appetite, increases fullness which gives reduced food consumption and weight loss. This could impact the nutrients that someone is actually getting creating a potential for malnutrition and a loss of muscle more than a loss of fat.

● BMI is not an indication of health or health outcomes. Those are better assessed by looking at body completion, how much of our body is fat, lean muscle, water, organs, etc.

5 Lifestyle Medicine Aspects:

● Fitness (movement daily)

● Nutrition (low glycemic impact foods and some supplementation)

● Measuring body fat percentage (focus on change rather than the number) and Fasting glucose (ask dr. to do a fasting glucose test)

● Address stress in your life

● Stop smoking/drinking alcohol

QUOTES:

“What they're seeing with people on these medications is that it's 2/3 muscle loss, 1/3 fat loss. They might be a lower number on the scale but they are fatter at that lower number...that is not health." - Jenn Trepeck

“You cannot supplement your way out of poor nutrition. Period. Supplements can help but if you’re eating calorically dense, nutrient deficient foods, there are no supplements that can undo your food.” - Jenn Trepeck

“I wish I was exaggerating when I said I think this is deadly and it's setting a deadly standard, and I’m beside myself over it.” - Jenn Trepeck

“The real shortcut isn’t any one thing. The real short cut is a combination of things, which are really lifestyle medicine’s top 5.” - Jenn Trepeck

“Lifestyle medicine is about shifting our habits and our lives to create health and energy and vitality…life to years and years to life.” - Jenn Trepeck

RESOURCES:

Recommended Scale: Tanita and Omron

Nutrition Nugget: Grapes

Fri, 23 Jun 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about grapes. Grapes are a great option as a snack because they have excellent nutrients and are less likely to spike blood sugar…even if your diabetic friend said grapes have too much sugar. Red, black, or purple grapes are high in antioxidants and are great for people with endometriosis. Tune in to hear one of Jenn’s favorite snack ideas with grapes to keep you satisfied all summer long! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

How to Naturally Balance Your Hormones? (feat. Leah Brueggemann)

Wed, 21 Jun 2023 07:00:00 -0400

Although it is common, it is not natural for your period to be painful and a miserable experience!

Today Jenn is joined by functional nutrition practitioner Leah Brueggemann who specializes in balancing hormones. Leah walks us through the four different phases of a woman’s cycle, including what your energy may be like in each phase, the ways to eat and move your body, and what signs to look for if your cycle is out of sync. Leah discusses the impact that birth control has on your cycle, and what approach to take while going through perimenopause. Tune in today for some valuable information around your cycle health.

IN THIS EPISODE:

● [6:28] Leah shares her story and what made her get into the health field.

● [13:06] Can birth control balance your hormones?

● [14:40] The Menses Phase.

● [19:10] The Follicular Phase.

● [21:20] The Ovulatory Phase.

● [24:57] The Luteal Phase.

● [28:40] When should you have progesterone tested?

● [33:45] What lifestyle things should we do to align with the phases?

● [38:27] How does birth control manipulate the phases?

● [40:38] How to approach the perimenopause/menopause phase of life.

● [44:30] What minerals should we add to our diet to support hormone health?

KEY TAKEAWAYS:

● Your cycle is continually going, there are 4 different phases that affect each week of the month. Understanding the phases helps you to understand your energy, mood, nutrition, and how you can fuel your body to set the building blocks up for optimal hormonal regulation.

● Calcium, magnesium, sodium and potassium are the 4 main minerals that are our building blocks. 78% of women are deficient in the US in magnesium. Add potassium through your diet before adding supplements. Always talk with your doctor before adding in supplements.

● Changing your lifestyle habits, managing stress, getting enough sleep, moving your body, are the best places to start with managing your hormones, as well as partnering with a functional medicine doctor. When getting blood testing, you may be told everything looks normal, but you want everything to look optimal, which a functional medicine doctor can help with.

QUOTES:

“Women's health is human health, across the board. Full stop." - Jenn Trepeck

“Nobody was talking about this, they just tried to put me on a progesterone cream or whatever it was. So that's why I just threw everything out the window. I was like, this isn't working and I started just eating for nourishment.” - Leah Brueggemann

“But we have just been taught that periods are the bane of being a woman. Like they're horrible. You should suffer. And you think you need to have all of this Motrin and Midol and you're gonna be bloated and you can't go anywhere on your period. And you guys, that's not normal. It's so common.” - Leah Brueggemann

“Stress is like the cascade for everything. When you're in that luteal phase, if you have lower progesterone, you'll tend to notice symptoms like maybe tender breasts, or maybe you have spotting before your period, or maybe you get a ton of bloating, or maybe you just wanna kill everybody that comes into contact with you. If you get super snappy or maybe you get really anxious or super pms, or you start breaking out, progesterone may be the culprit. But you wanna think about the estrogen and progesterone in relation. Progesterone may be okay, and then estrogen is just too high in relation to it. Or maybe progesterone does get up high enough, but then it falls too quickly.” - Leah Brueggemann

RESOURCES:

Leah Brueggemann's Website

GUEST RESOURCES:

Leah Brueggemann's Instagram

Balancing Hormones Naturally Instagram

Balancing Hormones Naturally Facebook

GUEST BIO:

Leah Brueggemann is a Functional Diagnostic Nutritional practitioner, specializing in hormonal balance for women. She helps women balance their hormones naturally with nutrition, lifestyle and finally getting to the root issue. She has personally helped over 400 women get painless periods, stabilize their moods, lose weight and scale to 6 figures in their business. Leah has a passion for helping women connect to their cycle, which is their super power. When Leah is not chatting about hormones you will probably find her hanging out with her two sons and husband in the outdoors or reading a good book.

Nutrition Nugget: Cottage Cheese

Fri, 16 Jun 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about cottage cheese. Cottage cheese is all the hype right now, especially since the cottage cheese diet went viral, but is it the answer to weight loss? Jenn breaks down the nutrition facts for cottage cheese and discusses the pros and cons of adding it to your diet. With 14g of protein per serving, it can be your secret ingredient to getting more protein into your diet, however make sure to add in veggies, fruit or quality fat to create a full snack or meal. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Is Perfectionism Hiding Your Pain? (feat. Dr. Margaret Rutherford)

Wed, 14 Jun 2023 07:00:00 -0400

Could your perfectionism actually be a sign of depression?

Today, Jenn is talking with Dr. Margaret Rutherford, a clinical psychologist with thirty years of experience, who is also an author, TedX speaker, and podcast host. Dr. Rutherford discusses the two types of perfectionism, and how one version of it is maladaptive and is actually harming us. She describes what socially determined perfectionism is, and gives some helpful tips about identifying it and tools to work through challenging the behaviors. Tune in to find out if perfectionism might actually be hiding your pain.

This episode may contain topics that are triggering such as abuse and suicide.

IN THIS EPISODE:

● [6:10] Was Dr. Margaret Rutherford always interested in the psychology space?

● [7:50] Did Dr. Margaret Rutherford struggle with eating in her younger years?

● [11:00] How did she come to find the overlap of perfectionism and depression?

● [14:46] Where is the line between a coping or survival strategy vs. behaviors that are maladaptive and hurt us?

● [20:34] What is socially determined perfectionism?

● [26:44] If we don’t identify with this conversation, how can we support others who may?

● [30:39] How do vulnerabilities translate into flaws?

● [31:46] How do we help people walk through healing? What are Dr. Margaret Rutherford’s 5 stages of healing?

● [37:37] How do you start to challenge your behaviors?

● [38:55] How does Dr. Rutherford help patients find true self compassion?

● [41:03] Why is “breaking the silence” so important?

KEY TAKEAWAYS:

● How we hide perfectionism depression: we don’t allow the experience of negative emotions. It's almost like dissociating, like it's there, but we don’t feel it. There is also the fear of being exposed. The shame invades our self worth. Vulnerability translates into flaws.

● Even if you have moved past or healed past toxic behaviors, it is still possible to struggle with toxic thinking. For example, if you’ve struggled with an eating disorder in the past but no longer have those behaviors, you may still struggle with the thoughts that come with eating disordered thinking.

● Many times, the effort to control the uncontrollable often shows up in our food as perfectionism.

● Not all perfectionism is destructive, but destructive or maladaptive perfectionism is. Maladaptive perfectionism can lead to increased risk of suicidality and it can be easy to hide.

QUOTES:

“But the trauma timeline is very helpful for people because it actually asks you to go back to certain times in your life when you were very young, to when you’re a teenager, to when you’re in your twenties or thirties, and talk about the things or acknowledge the things that were helpful to you, that really helped you feel good about yourself and the things that did not, the things that began to make you feel unsafe or unlovable. And you wanna go back with compassion. It’s not about blaming people.” - Dr. Margaret Rutherford

“But where you get hope is when you see yourself change. When you allow yourself to express an emotion you’ve never allowed yourself to express. When you do something or you don't do something you always do, that you can begin to say I am making choices in the moment.” - Dr. Margaret Rutherford

“It just begins opening. It begins giving you freedom. Self-compassion is important, but so is the sense of self-acceptance. And my working definition of self-acceptance is that neither your strengths nor your vulnerabilities completely define you. They both exist, but they don’t. Neither one of them completely define who you are.” - Dr. Margaret Rutherford

"Looking closer at your own perfectionism and understanding yourself might be a critical piece for your mental and physical health." - Jenn Trepeck

RESOURCES:

Dr. Margaret Rutherford Website

GUEST RESOURCES:

Perfectly Hidden Depression Book

The Self Work Podcast

Jenn as a Guest on Dr. Rutherford's Podcast: 340 SelfWork: What You Need to Know About the Merry-Go-Round of Dieting: A Conversation with Jenn Trepeck

Dr. Margaret Rutherford's Instagram

GUEST BIO:

Margaret Robinson Rutherford Ph.D., a clinical psychologist with thirty years of experience, is also an author, TedX speaker, and podcast host. Her book, Perfectly Hidden Depression: How to Break Free from the Perfectionism That Masks Your Depression, has reached thousands here in the US, as well as having an international impact, with translations reaching from Korea to Italy, Turkey to Germany. Her highly popular podcast, The SelfWork Podcast, has been continuously rated as one of the best podcasts for mental health and depression.

Dr. Margaret’s known for her vibrantly engaging and theoretically well-crafted presentations, whether live or virtual. Whether her diverse audiences are made up of mental health professionals, construction workers, or office managers, her passionate message is that healthy mental and emotional lives can be created through becoming more transparent with one another. Sharing who you really are with those you trust is a huge step toward connection and good mental health. Rates of depression and suicide are skyrocketing. And there’s something we can do!

She’s further challenging the mental health profession to question their overreliance on the official symptom checklist for diagnosis. Instead, we need to create normalcy around suicidal feelings, listen to each person’s actual experience of their life, and respond with safety and compassion, rather than stigmatizing this very real and excruciatingly painful part of human existence

Nutrition Nugget: Orange Juice

Fri, 09 Jun 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about orange juice. Is it really the best option to get Vitamin C? While Vitamin C is a powerful nutrient that has many health benefits, orange juice is not the best way to get it. Eating a cup full of fruit or vegetables will get you way more nutrients than a glass of OJ. If you really want orange juice in your life, tune in to hear some great lower sugar ways to add it in for you and your family. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Building a Balanced Plate

Wed, 07 Jun 2023 07:00:00 -0400

If you’ve ever said, “oh, I can’t have that” or “if being healthy means giving up (fill in the blank), I’m out,” this episode is for you! Eating a balanced diet is more than eating this, not that; it’s how we think about food and how we build the plate.

On today’s episode, Jenn is giving her best tips on how to build your plate for breakfast, lunch, dinner and snacks. She gives some insightful advice around creating quality meals and how to manage the way you eat your favorite, more indulgent foods. If you’ve never heard of food stacking or are feeling frustrated by eliminating food groups, this episode is for you! Tune in for some tangible tips on eating to nourish your body and feel the best you’ve ever felt!

IN THIS EPISODE:

● [7:01] Tips on building a balanced breakfast.

● [7:47] Building a delicious yogurt bowl that will keep you satisfied for 3-4 hours.

● [12:36] How to build a well rounded bowl of oatmeal.

● [13:29] The low-down on toast and how to build a meal around the toast.

● [18:28] How to create a delicious breakfast salad.

● [20:11] What are good on the go breakfast options?

● [24:50] Some delicious snack tips when craving bread, crunch or sweets.

● [32:54] What is food stacking?

● [34:45] How to ‘food-stack’ when eating out at a restaurant.

● [37:23] Utilizing “quick” food items for meals.

● [40:48] Making plain veggies taste good.

● [41:08] How to eat healthy meals that could otherwise be seen as “junk food” - pasta, pizza, burgers, etc.

● [47:48] Key takeaways of building plates for your main meals.

● [48:39] Tips for getting more veggies.

KEY TAKEAWAYS:

● If you have 1-3 oz of protein, it's going to sustain a woman for an hour or two. If you’re having 4-6 oz of protein it's going to sustain that person for about 4 hours. When making a meal, notice how much protein you are having and how long it’ll last you. Build the plate to last for your next meal.

● Eat your proteins, veggies, fiber first before you add in any of the extra stuff like rice or noodles. This allows the proteins, veggies and fiber to digest first which can help balance your blood sugar and limit fat storage.

● Here are the amounts of foods you should have each day: 8-12 servings of vegetables, 1-2 servings of fruits, protein each time that you eat, and then quality fat 2-4 times per day. Focus on variety. Plan your meals around your vegetables, not the protein.

QUOTES:

“Our focus should be getting the protein, quality fat, and fiber that's gonna keep our blood sugar balanced and start our day really well.” - Jenn Trepeck

“A meal for a woman is 4-6 oz of protein, a meal for a man is 6-8 oz of protein, so how are we building that?” - Jenn Trepeck

“The objective is just to make it work and figure it out, not to let this completely consume your life.” - Jenn Trepeck

“The only difference between a meal and a snack is how much we’re having at a time.” - Jenn Trepeck

“Essentially the food stack is such that we are blunting the impact of the higher glycemic carbohydrates on our system, whether you start with the veggies or the proteins or you have them together.” - Jenn Trepeck

“It's about how we think about food, how we build the plate, that mental shift, focusing on nourishing and nutrition rather than ‘oh I can’t have that.’” - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Genes and Epigenetics

Fri, 02 Jun 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Genes and Epigenetics. While genes are the DNA responsible for our human structure and can have an impact on our weight, cravings, addiction habits and more, there is a way to impact them for the better. Introducing epigenetics. Our epigenetics allow us to understand how our behaviors and environment can affect the ways our genes express themselves. Tune in to learn how you can’t change your genes, but how your lifestyle can impact them. You are not doomed, your health is in your hands, so take back control! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Become A Member of Salad With a Side of Fries

The Two-Hundredth (feat. YOU)

Wed, 31 May 2023 07:00:00 -0400

Can you believe this is the 200th episode? It’s all about YOU and your favorites! For new listeners, hear what’s possible for you when you tune in each week.

Cheers to 200 Salad With A Side of Fries Episodes! To celebrate, Jenn wanted to feature YOU! In this episode you will hear from other listeners who share their stories, their feedback, their experiences and takeaways from past episodes. You are the reason that Jenn shows up each week, she believes in you and is inspired by you and feels so humbled for the community that has been created from this podcast. Listen in for voicemails from other Salad With a Side of Fries fans. Happy listening and THANK YOU to everyone who called-in.

If you’re now inspired to leave a voicemail of your own, it’s not too late! Call 929-262-0887. Salad with a Side of Fries will feature you soon too.

OUTLINE FOR THE EPISODE:

[5:34] Angie from South Tennessee
It’s ok to cheat, and you won’t always be perfect! Appreciated a 1:1 call with Jenn to help with nutrition and health advice.
[7:07] Billy from Chicago
Jenn does a great job breaking down how we can eat the foods we love while living a healthy lifestyle.
[7:27] Chloe from Florida
She has learned to eyeball portion sizes so she doesn't feel like she has to weigh or measure everything she eats.
[7:38] Cristin
Jenn is dynamic and positive!
She’s had a mind shift in regards to progress of health (how she feels, energy level, overall mood).
[8:25] Cyndi from Indiana
Nutrition Nugget - I am vs. I have
EP 181 - Human Design and Your Health
[9:27] Deanna from Colorado
All the episodes are fantastic and she learns something new every time she listens.
Wonderful to listen to during COVID. Past program participant and now working with Jenn as another health coach on Jenn’s team!
[10:27] Debbie from Michigan
Podcast Member (To join Debbie & others go to https://glow.fm/saladwithasideoffries/)
“Protein and fiber at every meal makes losing fat no big deal!”
Lover of Nutrition Nuggets and Member Recipes!
EP 195 - Meditation for Stress
[11:06] Diana from California
“Protein and fiber at every meal makes removing fat no big deal!”
[11:57] Judy from California
Title of the show is real and how people have to live.
So many approaches to eating and living in each episode.
Whole life balance with emotions and eating while moving your body.
[15:56] Judy from Michigan
EP 161 - Q&A Fitness: Reconfiguring Your Exercise Regime - your needs vs. your shoulds!
EP 197 - A Grocery Store Run with Your Health Coach
[17:30] Julie from Michigan
“Protein and fiber at every meal makes losing weight no big deal!”
[18:06] Melissa from Massachusetts
As a pelvic floor physical therapist, she appreciates learning nutrition stuff that she can implement with her patients.
[18:55] Norman from Florida
Called for a 1:1 with Jenn about Cholesterol and Blood Sugar. The plan changed his life.
Eat breakfast within an hour and a half of waking up, choosing protein, fiber and quality fat, and more.
[20:08] Stephanie from Tennessee
Jenn gives the information straight.
Jenn makes complicated topics easy to understand.
[20:38] Seaway from Waldwick
Nutrition Nugget - “Don’t”
[21:27] Stephanie from Massachusetts
EP 163 - Health and Nutrition for Kids and Teens
“When hungry, look in the fridge first instead of the pantry.”
[22:12] Rach from Arizona
Salad With a Side of Fries is easy and attainable and great tips to implement healthy habits easily.
[23:16] Traci DeForge from Produce Your Podcast
Salad With a Side of Fries is one of her favorite podcasts.
Great host that makes her smile when Jenn talks because she’s always so happy, upbeat, and full of great information!
Nutrition Nuggets are just the right snack size bite of information.
Call to share your input too: 929-262-0887

KEY TAKEAWAYS:

Protein and fiber at every meal makes losing weight no big deal!
Nutrition Nuggets are great, quick, tangible items that people can implement quickly!
Salad With a Side of Fries takes into account lifestyle, nutrition, goals, and mindset which allows listeners to understand the whole picture.

QUOTES:

“I am so humbled by your messages. So I want to take this moment to just say thank you. Thank you for joining me each week for learning and growing and doing this together as a community. I am in awe of you. I hope you know how much I believe in you, and I am inspired by you. You are why I continue to show up each week.” - Jenn Trepeck

“I don’t know of anybody that does what she does, especially being on social media, who would just give their phone number out and be more willing to talk to you on the phone and take the time to try and help you.” - Angie

“Jenn did a great job in breaking down how we can still eat the foods we love while leading a healthy lifestyle.” - Billy

“One of my favorite things I’ve learned from the podcast is how to eyeball portion sizes so you don’t feel like you have to weigh or measure everything you eat.” - Chloe

“Another thing is I just love your Nutrition Nuggets and being a member. I love your recipes!” - Debbie

“It is no surprise she’s achieved this milestone because she is so much fun, insightful, and an expert in the health and wellness space. Jenn is someone you can count on for tips, advice, and her support.” - Diana

“By tuning-in to salad with a side of Fries podcast you are a powerful force in wellness and your health is yours to create.” - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Asparagus

Fri, 26 May 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about asparagus. Asparagus is a fairly inexpensive vegetable that is full of fiber, vitamins, antioxidants, and minerals. There are different varieties of asparagus which are great to grill or roast and go well on a salad, mixed in with eggs, or in a stir fry. Asparagus is easy to overcook, so Jenn shares how she prepares her asparagus. Jenn also discusses why asparagus pee can be so fragrant to some people and not to others. Tune in to learn different ways you can add asparagus to your plate! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

LIIT Over HIIT (feat. Jaime Brenkus)

Wed, 24 May 2023 07:00:00 -0400

To live longer, look younger and feel better you can skip the long, high intensity workouts and do this instead!

Today Jenn has Fitness Pioneer, TV Show Producer and Author, Jaime Brenkus on the show. Jaime talks about his beliefs surrounding health and fitness, especially with the boomer generation. He discusses the importance of LIIT (low intensity interval training) and how even his 8 minute workouts can help people improve their health and wellness in the long run. He shares his philosophy about efficient, effective fitness, “eating lean, green, and clean” as well as the affirmations and mindset shifts he carries with him daily. Tune in to learn the most healthy ways to move and eat as you age.

IN THIS EPISODE:

● [5:16] Jaime tells us his story of creating his 8 minute videos and his background.

● [11:02] Why is Jaime not a fan of the P90X approach?

● [14:01] Consistency vs. intensity, how to use a daily ritual.

● [16:00] HIIT vs. LIIT

● [19:18] Jaime shares his formula for his LIIT exercises.

● [22:43] How can people ensure that movement is fast and effective vs. fast and dangerous?

● [28:34] How does Jaime recommend focusing on health as we age?

● [33:09] What are a couple of Jaime’s affirmations for mindset shifts?

● [38:18] One takeaway Jaime shares for the boomers and the 20-30 year olds.

KEY TAKEAWAYS:

● People don't die of old age, they die of inactivity. Exercise is accumulated over time, so one 60 minute workout isn’t a must-do, instead do a few 10 minute workouts or periods of movement a day.

● Instead of Diet, think EDIT - what can you add more of to your life in order to improve your health. More vegetables, more oil, more exercise, more water, etc.

● This isn’t a short term journey. Doing a 6 week program and then go back to old habits doesn’t get you anywhere. Instead focus on healthy habits on a consistently healthy basis. If you have a treat or a meal that you feel bad about, don’t sabotage your whole day/week, instead pick back up on the next meal.

● Finding the motivation or the time in your busy day for a thirty minute HIIT workout can be challenging, especially as we age. The truth is, HIIT workouts aren’t realistic for everyone’s lifestyle or long term health. LIIT workouts are shorter and more applicable to everyday life, whether you’re in your twenties or sixties!

QUOTES:

“You gotta look at fitness as a lifestyle instead of a destination point.” - Jaime Brenkus

“It's not about willpower, I don’t have any more than you do, it’s about want-power. You have to want more energy, want more strength, want more fitness, want more vitality, want more vim and vigor and that's what we’re talking about. It's not about willpower.” - Jaime Brenkus

“He who has no time for his health today, will have no health for his time tomorrow.” - Jaime Brenkus

“Eat lean, green and clean.” - Jaime Brenkus

"Here's my formula, that's worked for 30 years: 16 moves for 30 seconds. During those 30 seconds it's about 12-15 repetitions each." - Jaime Brenkus

"Exercise is cumulative. It's like a piggy bank. The more you put in, the more you get out." - Jaime Brenkus

"It's changing your life without disrupting it." - Jenn Trepeck

RESOURCES:

Fit N Delicious Show Facebook

Fit N Delicious Website

Jaime Brenkus LinkedIn

Jaime Brenkus YouTube Videos

Jaime Brenkus Instagram

Jaime Brenkus Twitter

GUEST BIO:

Fitness Pioneer, TV Show Producer, Author, Jaime Brenkus, puts the BOOM back into Boomers & Beginners with his legendary 8 Minute workouts including the Million selling 8 Minute Abs video. Jaime has helped millions of people.... lose millions of pounds and inches. He starred in his new TV show, Fit n Delicious, which is seen in 167 countries. He Co-Authored, If you Want to Live, Move a book with Legendary First Lady of Fitness, Elaine LaLanne. Jaime's NEW routines will keep you fit, healthy, and strong in just minutes a day. His workouts can become your inspiration.

He's helped millions of people...lose millions of pounds and inches. He's certified by ACSM as an Exercise Physiologist but more importantly, he has a true passion to help people. His 8 Minute series has nearly 100 Million views on YouTube.

Nutrition Nugget: Chickpeas

Fri, 19 May 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about chickpeas. Chickpeas are packed with protein, fiber, vitamins, and minerals and are a great option to have on hand. They are excellent for brain health, iron deficiency, and colon health! Pair chickpeas with quinoa to create a complete protein, and as a great base for a variety of meals. Chickpeas are also a nutritious option on salads, in soups, roasted for a crunchy snack, and as a hummus. But you might need to be careful with how much you have! Plus, if your digestive system is sensitive to beans, you can also soak dried beans before eating! Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

How to Identify & Recover from Adrenal Fatigue (feat. Taylor Wessel)

Wed, 17 May 2023 07:00:00 -0400

You may have adrenal fatigue and not even know it! Here’s how to find out if you are and what you can do about it so you can wake up feeling rested, have energy without relying on coffee and no longer crash in the afternoon.

Today Jenn has Taylor Wessel on the podcast. Taylor is a nutritionist and coach that focuses on adrenal fatigue. She walks through what adrenal fatigue is, and some of the signs and symptoms of adrenal fatigue. She discusses the best testing options on the market and dives into adaptogens and the best ways to heal adrenal fatigue. Taylor gives helpful advice on the baby steps to take and how to really tune into your body to connect and find health. Tune in today to learn more about adrenal fatigue and how to find balance in your wellness.

IN THIS EPISODE:

● [6:51] Taylor shares her story about adrenal fatigue and hypothyroidism.

● [12:05] How did Taylor come into the nutrition field?

● [14:25] What is adrenal fatigue and what symptoms might you see if you are experiencing adrenal fatigue?

● [19:25] What does the energy pattern look like when struggling with adrenal fatigue?

● [22:48] How do people know it's actually adrenal fatigue vs. just being tired? What types of testing is available?

● [26:27] Is Dutch testing a good option to test for adrenal fatigue?

● [27:34] What causes adrenal fatigue?

● [36:10] Where should people start with healing adrenal fatigue?

● [46:32] What adaptogens are the best options?

● [48:53] Any words of caution for people realizing they have adrenal fatigue?

KEY TAKEAWAYS:

● Adrenal fatigue is when your adrenals are over-processing too much stress, they can’t keep up, and they get tired.

● Blood work is a snapshot for a single period of time, whereas a saliva test takes snapshots of different points in time.

● Having something, especially with protein, 20g-30g of protein within 60-90 minutes of rising, tells your system that you're safe by balancing your blood sugar levels. This is key to keeping your blood sugar levels even throughout the day and helps with mood swings, feeling hangry, late-night snacking, and sleeping more at night. etc.

QUOTES:

“Stress can be coming from mental, physical, emotional, it can be environmental toxins, are you exposed to mold, do you have mold in your apartment, condo, or your home, what type of foods are you eating, are you eating a lot of pesticides, herbicides, fungicides, what type of water are you drinking, are you being exposed to chlorine and fluoride which we should not be consuming, so there's a lot of different areas that stress can come from, especially in this modern world.” - Taylor Wessel

“Cortisol, although it's our stress hormone, it’s also what wakes us up in the morning. Melatonin is what puts us to sleep at night and induces just this calm sensation where we can shut down upon the light trigger there, but cortisol we need it to be higher in the morning and that wakes us up. It's our wake hormone, it's our stress hormone but also our wake hormone.” - Taylor Wessel

"We need to lay off the HIIT workouts, they create stress in the body...not every day needs to be this massively intense workout for it to 'count.' Because if we're always in that place, we aren't getting that recovery which supports our adrenal health." - Jenn Trepeck

“Lean into more walking, yoga, pilates, doing self check-ins every single day. What do I actually feel up for? If there's a day where your completely exhausted and depleted and it's a matter of “Do I snooze a little bit longer and just let myself get that sleep or do I wake up and force that exercise”…the type of exercise that we do is really important so pushing in a sense that you get that adrenal release, push the stress pathways that's not really the most restorative for you right now.” - Taylor Wessel

RESOURCES:

TayloredHealth4You Website

GUEST RESOURCES:

Book a FREE Discovery Call

Taylor Wessel's Instagram

Taylor Wessel's Facebook

Taylor Wessel's LinkedIn

Taylor Wessel's YouTube Channel

GUEST BIO:

With 13+ years of experience as a Nutritionist, Taylor's holistic approach helps women struggling with burnout, adrenal fatigue, and hypothyroidism rebalance their hormones to increase energy, lose weight, sleep better, get ahold of sugar cravings, and more.

After working in health clubs, integrative doctor's offices, and restaurants, plus helping to open a successful wellness center in Hinsdale, IL, she now runs her own company, Taylored Health. Offerings at Taylored Health include One-On-One Coaching, free monthly Master Classes, and Corporate Wellness programs.

Taylor's philosophy is: healthy should NOT be boring or restrictive and doesn't look the same for every person. Her one-on-one 'taylored' approach helps put the FUN back into wellness, making new habits easy, approachable, and (most importantly) sustainable. Small steps, BIG results!

Nutrition Nugget: Ultra-Processed Food

Fri, 12 May 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about ultra-processed food. The statistics show that 57% of adults' diets come from ultra-processed foods, and 67% of children’s daily calories come from empty calories. To identify ultra-processed foods, they are typically wrapped in plastic and contain at least one ingredient you don’t usually find in a kitchen, like emulsifiers and additives. Although there are some benefits to ultra-processed foods, such as being less expensive and more economically accessible, it’s essential to weigh the options to make the right choice for you. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Ultra-Processed People by Chris van Tulleken

A Grocery Store Run with Your Health Coach

Wed, 10 May 2023 07:00:00 -0400

Here’s how to read the nutrition labels to know if what you’re buying is truly healthy. And for the items you’ll buy anyway, how to build a meal around them so your health (and weight loss) doesn’t suffer.

When you go grocery shopping, do you actually read the nutrition labels, or do you just grab whatever looks “healthy” and call it a day? Today Jenn is taking us through Whole Foods together to review various products and evaluate which items are the best options. She provides in-depth information about breakfast foods, pasta, snacks, items in the frozen isles, and snacks. Many things in the store are packaged and marketed as healthy options, but upon looking more at the nutrition facts, it’s clear that they are not quite what they market themselves to be. Jenn gives helpful information in this episode and great insight into how to read labels. Tune in today to learn if the items that frequent your shopping cart are really the best options.

IN THIS EPISODE:

● [09:30] Jenn compares orange juice options.

● [11:25] There are so many yogurt options, how can you tell the difference between all the different brands?

● [19:31] Are there cereal options that are both healthy and tasty?

● [24:32] Are kid snack bars actually a healthy option?

● [27:07] What to look for and what to avoid when choosing between peanut butters.

● [28:54] Comparing nutrition labels of different granola.

● [32:04] Is there such a thing as healthy pasta?

● [37:22] Comparing ingredients in frozen veggie burgers.

● [39:10] What are the best-frozen pizza options?

● [42:00] What snacks should you consider when grocery shopping?

● [50:02] Are alternative chips a healthy option?

KEY TAKEAWAYS:

● 7 oz of protein = 1 oz of animal meat.

● Everybody has to weigh the balance between the nutrition facts and label, as well as the ingredients. Nothing is a NO; it's all about how. How can you have it and create a better, balanced plate?

● Balance your priorities between understanding the ingredients and then where that brings you when you eat a serving or part of a serving.

QUOTES:

“Stop drinking juice and eat your fruit. We want to chew and swallow our food; it is better for our body.” - Jenn Trepeck

“The things that we think are going to be the meal turn out to not be the meal. We have to combine some things here to get these choices to where we want to be.” - Jenn Trepeck

“So an interesting thing I learned: people with diabetes, oftentimes what happens is that saturated fat is sitting in the insulin receptor sites on the cells, and therefore, even if you have the insulin, it has nowhere to go. So saturated fat for people with diabetes can be problematic, which means we wanna be very careful about saturated fat.” - Jenn Trepeck

“Not a single food is off-limits unless you decide you want it to be.” - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Progress

Fri, 05 May 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about progress. We often want to see immediate improvement in numbers, and those numbers either make or break our mood. Instead of focusing on all the things that you “should have done” to change the numbers to something you wanted to see, say the motto: “I may not be where I want to be, but I’m sure as hell not where I was.” This can be your new mantra as you focus on all the great things you are doing for your health and how you are moving your health forward. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

A Look Into Food Systems & Sustainability (feat. Rachael Brown)

Wed, 03 May 2023 07:00:00 -0400

The food on your plate impacts not only your own health but that of the planet! The good news is, there’s lots we can do!

Today Jenn is joined by Rachael Brown, a plant-based nutrition expert and author of For Fork’s Sake. Rachael talks about the food system in the United States and the impact of animal products on the environment and our bodies. She discusses the antibiotics put into meat, how they get into our bodies, and the adverse effects they can have on our health. Rachael gives some great tips on transitioning to a more plant-based eating method in simple steps. She also provides excellent resources to learn more about the topic! Tune in today to learn how transitioning to a plant-based diet can improve your health and the planet.

IN THIS EPISODE:

● [04:51] How did Rachel get started in health and food sustainability?

● [08:48] Rachel provides a summary of The China Study.

● [10:35] How does our food system work in the US?

● [13:38] How does our farming affect the nutrients in our soil and our food?

● [15:27] How do the antibiotics injected into our meat affect our health?

● [18:35] Is animal protein the best protein for us?

● [23:30] Can a single household impact the food system?

● [27:28] What are some simple ways to transition from animal products to plant-based foods?

● [30:07] Why is it essential to reduce animal products in our diets?

● [34:27] What are some trustworthy resources?

KEY TAKEAWAYS:

● More land is used to grow feed for animals than for people. If the grain fed to livestock in the US alone were provided to people, 840 million additional people could be fed.

● There are 5-7 leading conglomerates running the food system in the world and two main chicken companies controlling all the chicken in the US. This is affecting food all around the world.

● Choose 2-3 meals to start with and look for plant-based options that can be really inexpensive and made with things you have at home. Our taste buds change after two weeks - so stick with it, and you’ll find that you enjoy and crave the natural food rather than processed food.

QUOTES:

“You can add animal protein, and there's a certain point where you can turn on cancer growth, and if you take that animal protein away, you can stop that cancer growth.” - Rachael Brown

“We don’t need the meat; if you want the meat, that's a different thing. If you can find it from a clean source, somewhere that's not putting antibiotics into their meat but arguably there's not a lot of that out there.” - Rachael Brown

“For the most part, we’re wanting to base our diet, what we eat, on these whole, plant-based foods, and those things look like real foods.” - Rachael Brown

"Think big picture, think about the food systems and then act on the micro level. Start with your own plate and your own home because when we all do this, we can lock arms to make a bigger shift both in industry and for our planet." - Jenn Trepeck

RESOURCES:

For Fork’s Sake Book Website

GUEST RESOURCES:

For Fork’s Sake Book IG

For Fork’s Sake Book FB

GUEST BIO:

Rachael J. Brown earned her plant-based nutrition certification and food and sustainability certification from the T. Colin Campbell Center for Nutrition Studies and eCornell. After being diagnosed with high cholesterol in her late 20s, she discovered The China Study and started exploring the science of nutrition. After she ate WFPBNO for just 17 days, her cholesterol dropped 50 points. That was the beginning of her family’s journey from the standard American diet (SAD) to a whole-food, plant-based, no-oil (WFPBNO) lifestyle.

A licensed practitioner of massage and the pain neutralization technique, Rachael is also a certified yoga and Pilates instructor and a spiritual director. She completed the 12-Day McDougall Program and has led corporate mindfulness seminars. She received her BA in geography from the University of Washington and has been an adjunct professor in nutrition and wellness.

Rachael belongs to the University of Washington Alumni Association, the T. Colin Campbell Center for Nutrition Studies' Whole Communities program, and Eat for the Earth, as well as Plantstrong and McDougall communities.

Rachael is happily married with two grown children. She lives in California, where she can usually be found trail running, rock climbing, cycling, and bikepacking with her husband. Learn more at www.forforkssakebook.com.

Nutrition Nugget: Salad Dressing

Fri, 28 Apr 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about salad dressing. If your goal is to lose weight, is salad dressing the first thing that should be removed from your diet? Are there ways to make store-bought salad dressings healthier? Jenn gives the inside scoop on what ingredients to avoid, how to read the labels, and some ideas for making homemade dressing. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Meditation for Stress

Wed, 26 Apr 2023 07:00:00 -0400

This week Jenn is talking about meditation and the benefits of meditation for stress. Jenn talks about the different styles of meditation and how it can look different for everybody. She talks about how meditation can be a great way to start or refresh your day, especially in a moment of stress. Jenn discusses meditation's impact on our brainwaves and how body scans can even help with cravings. Jenn also shares how meditation has changed her own life. Tune in today for powerful tips if you are a beginner or some mind shifts if you’ve been meditating for a while.

IN THIS EPISODE:

● [5:30] What we think meditation is vs. what it actually looks like

● [7:14] What is the definition of meditation?

● [10:42] How to meditate with a mantra.

● [12:36] How do you let the thought go?

● [15:22] Which types of meditation are the most approachable for beginners?

● [23:40] When is the best time to meditate? Is there a right or wrong way to meditate?

● [32:09] How can we use meditation for stress?

● [39:30] How can we reframe stress?

● [40:43] How do stress and meditation affect our brainwaves?

● [44:02] A body scan can help with cravings and more benefits for the body from meditation.

● [47:00] Fun facts about meditation.

● [51:58] How meditation has changed Jenn’s life?

KEY TAKEAWAYS:

● Meditation is the mind changing the body. Breathing is the most direct path to reducing stress; breathing bridges the conscious and the subconscious.

● You can progress beyond the meditation you listen to; at a certain point, you may need to switch up who you listen to or change your meditation style if you notice one type is no longer working for you.

● Deep breathing signals to the mind and body that the stress has passed and it can relax.

QUOTES:

“Letting this thought go, or the things that show up go. It's not about not thinking; it's about having the thought and just going, ‘Oh - that's a thought, that's a thought’, it's like this third-party observer of the mind.” - Jenn Trepeck

“It's the nature of the mind. We’re not going to stop our minds from creating the stories. It is what the mind does, so it's really just taking a moment to recognize that most of our thoughts are not facts and most of the things that we’re ruminating on or continuing to repeat to ourselves are actually made up.” - Jenn Trepeck

“Mindfulness or meditation influences two stress pathways in the brain. It alters our brain structure and activity in regions that are regulating attention and emotion. So we’re able to have attention and emotion intercepted and adjusted. Literally, structure and function in the brain change when we breathe and when we think. Meditation and breathing, in particular, is regulating our nervous system.” - Jenn Trepeck

"Meditation is one more tool for me to work with my body instead of against it." - Jenn Trepeck

RESOURCES:

Oprah and Deepak - 21-Day Meditation YouTube Series

Tara Brach Meditations

Calm and Headspace Apps

Nutrition Nugget: Couscous

Fri, 21 Apr 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about couscous. Some benefits of couscous are that it is rich in selenium, a decent plant-based protein option, and is easy to cook! It takes on whatever flavor you cook it in, which can make it very adaptable for the meal you are making. However, the carb count is significant, which may spike your blood sugar. Jenn feels there are better options on the market that are more well-rounded, but this doesn’t mean you have to eliminate it entirely. It can be a great option to switch up your routine or get you started on moving towards more whole foods. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Emotional Fitness (feat. David Greenwalt)

Wed, 19 Apr 2023 07:00:00 -0400

Today, Jenn is joined by David Greenwalt, creator of the Leanness Lifestyle University. He has been coaching people on weight management for over 20 years and has a science-based approach to helping people get lasting effects. David shares his program's pillars: nutrition, exercise, and emotional fitness. He deep dives into what Emotional Fitness is and why it is necessary for a permanent lifestyle change. Tune in today to learn how to set your WHYpower to achieve your wellness goals.

IN THIS EPISODE:

● [4:30] How did David get started in health and fitness?

● [10:13] Why are quick answers around health and fitness doing people a disservice?

● [14:56] David explains the nutrition pillar of long-term health and weight management.

● [19:02] David discusses the exercise pillar of long-term health and weight management.

● [22:43] What is Emotional Fitness?

● [33:02] How does someone start building the muscle of Emotional Fitness?

● [43:40] What impact does compassion have on Emotional Fitness?

● [48:34] What is WHYpower, and why is it better than willpower?

KEY TAKEAWAYS:

● 60%-90% of what we eat in the United States is ultra-processed. Focus on just 1% daily, make a simple swap in your diet, and then keep building from there. You don’t have to do a complete 180 with your eating; taking baby steps and reducing the ultra-processed food in your diet will lead you to better health.

● Focus on what you want, not what you fear or don’t want. Practice gratitude exercises to focus on the positivity in your life. Accept what we cannot change, have the courage to change what we can, and always seek wisdom to know the difference.

● Emotional fitness is what keeps the food and exercise pillars going. It is also about feeling authentically good more often, increasing emotional resilience, making better decisions in moments of stress, and having improved self-awareness.

● Why Power: Doing what needs to be done, when it needs to be done, whether you feel like it or not. If you have a strong enough WHY you will show up for yourself. Understand your goals and understand why it is so personally important to you, then you will stick with it.

QUOTES:

“My real food adaptation is this: it is whole, minimally processed, edible parts of plant and animal where/if anything has been added to it, it is whole or minimally processed ingredients commonly found in kitchens.” - David Greenwalt

“Anything that's pure cardio, you're not going to keep the muscle. The only way you are going to keep the muscle, which is so precious for all the reasons I mentioned and more, is strength training; it's the only way. You are for sure going to lose muscle as you age if you don't do strength training.” - David Greenwalt

“Emotional fitness is about helping us feel authentically good more often, increasing emotional resilience, making better decisions in the moment of stress, and having improved self-awareness and regulation.” - David Greenwalt

RESOURCES:

Leanness Lifestyle University

GUEST RESOURCES:

David Greenwalt Instagram

David Greenwalt Facebook

Leanness Lifestyle University YouTube Channel

David Greenwalt LinkedIn

GUEST BIO:

Leanness Lifestyle University was founded in 1999 by David Greenwalt. As an early adopter of the Internet, David saw the potential of two-way real-time communication unique to this form of media.

Leanness Lifestyle was launched from inception with a science-based educational framework. Having worked directly with clients since 1986, David had already realized that “calories in, calories out” messaging didn’t work.

David knew the only real way to help people lose fat, keep muscle, and then keep the fat off permanently was to educate and provide a truly personal touch. Leanness Lifestyle was the first online program to couple nutrition, exercise, and emotional-fitness education with accountability, motivation, and personal support.

Many evolutions and advancements have occurred since 1999 and continue today.

David is a Certified Wellness Coach earning his certification from the leading authority of wellness training—WellCoach™. Today, now more befitting of the original and continued education mindset, the website is called Leanness Lifestyle University (LLU). LLU provides a robust online campus with tools that lead the field in recording, tracking, reporting, and scoring the behaviors optimal for successful weight management. LLU is completely mobile and tablet friendly too!

Encore Nutrition Nugget: Spicy Food

Fri, 14 Apr 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn is releasing the Nutrition Nugget from the Salad With A Side Of Fries March Madness tournament winning episode! Today’s encore Nutrition Nugget is about spicy foods and capsaicin. There are many claims about how spicy foods improve your metabolism and help you eat less. Jenn discusses the different studies and tests that have been done on capsaicin (a form of spice), which may slow the growth of and destroy cancer cells, increase endorphins, help with stress and low mood, and even improve digestion. Overall, the benefits are relatively mild from the studies she has seen, but it’s definitely worth giving a try and looking to see how it works for yourself! Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Jenn's Capsaicin Supplement for US Listeners

Jenn's Capsaicin Supplement for Global Listeners

Encore What is Clean Eating?

Wed, 12 Apr 2023 07:00:00 -0400

It’s March Madness time again on Salad With A Side Of Fries! This week, Jenn is releasing the winning episode from the Salad With A Side Of Fries March Madness tournament! In today’s encore episode, Jenn discusses clean eating. She talks about her pet peeves around what clean eating has become and how it has gotten away from its guiding principles. Jenn talks about the confusion that clean eating has led to, from conversations with others to how food is packaged and advertised. Jenn then transitions into what clean eating means to her and how we want the importance to be focused on how each individual feels, avoiding allergens, and eating closer to nature. Tune in today to learn more about how clean eating is an individualized way of eating and how to implement it into your life.

IN THIS EPISODE:

● [5:53] Jenn’s pet peeves around “clean eating.”

● [14:50] Myths around clean eating.

● [17:53] What are Jenn’s thoughts around Whole 30?

● [19:27] What are you actually supposed to eat?

● [22:05] What is the risk when focusing on “clean eating”?

● [28:10] What was clean eating designed to mean?

● [30:50] Adjusting clean eating around allergens.

● [36:35] What is C.R.A.P.?

● [40:13] How to look at and think about packaged ingredients.

● [41:24] Guiding principles to eating well for your body.

● [43:22] What is non-food eating?

● [44:30] How do we manage to reduce sugar?

KEY TAKEAWAYS:

● Everyone’s definition of “clean eating” is different. It’s ok that different people think about clean eating differently - it’s what is “clean” for them. Get curious about what other people mean by clean eating.

● Clean eating is finding the balance of things that make us feel our best and a diet that can be sustained. Be willing to eat at restaurants and be flexible, make sure that we aren’t so focused on a way of eating that it becomes unhealthy and unsustainable.

● The original premise of clean eating was about getting more foods on our plates that are wholesome, nutritious, and closer to the source (minimally processed)—eating the rainbow, adding more veggies, etc.

QUOTES:

"Something might be labeled clean but that doesn't inherently mean it's healthful.” - Jenn Trepeck

“My approach with clients is to figure out a plan where the tracks won’t break in 30 days.” - Jenn Trepeck

“If the tracks broke and we feel like we failed, it's not us, it's the track. This plan is what didn't allow for life, and therefore it's not the plan for life.” - Jenn Trepeck

“I think a big piece of clean eating that is still different for each person is minimizing the allergens.” - Jenn Trepeck

“We don't want perfection and purity to be the enemy of good and improvement." - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Pea Protein

Fri, 07 Apr 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Pea Protein. Pea Protein is often used for those who are eating a plant-based diet or looking to avoid common allergens. While it has some benefits, it is a packaged and processed food with things to look out for. Pea Protein Isolate is the best option for getting protein. If your goal is weight gain, go for pea protein concentrate. When choosing your pea protein, read the labels and look for known carcinogens and heavy metals. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

The Root Cause Approach to Weight (feat. Dr. Jessie Hehmeyer)

Wed, 05 Apr 2023 07:00:00 -0400

Today Jenn is talking to functional medicine doctor, Dr. Jessie Hehmeyer. Dr. Hehmeyer discusses what a natural medicine doctor is, how to integrate natural medicine when working with a western medicine doctor, and her five essentials to weight loss. She offers insightful information about the different aspects of health and explains how everything in the body is interconnected, from our skin to our digestive system to our moods. Dr. Hehmeyer takes us on a beautiful journey to visualize our future selves five years from now as a tool for addressing the root cause of weight gain. Tune in today to learn how to crack the code for your health.

IN THIS EPISODE:

● [5:10] What prompted Jessie to enter the fitness, health, and the functional medicine field?

● [8:12] How does Jessie define natural medicine/functional medicine?

● [11:36] What is natural medicine?

● [14:05] How do you talk with your western medicine doc if you want to do more natural medicine?

● [20:54] What are the five essentials of weight loss?

● [26:57] Jessie takes us on a journey five years from now about our future selves.

● [33:20] How can someone find a functional health doc to help them, and what lab/blood tests should a person request?

● [37:25] What common things does Jessie see that people tend to ignore?

● [38:50] Advice for someone who feels like they can't crack the code to their own weight.

KEY TAKEAWAYS:

● All systems are connected. Your skin, digestive system, mood, and insulin are all connected, and a natural medicine doctor can take an approach that acknowledges our bodies' interconnectivity and identify the root cause of health issues.

● You are always saying NO to something. Be intentional with choosing your “No’s.” Saying Yes to the overindulgence is saying no to the outcomes you're committed to and the future you intend for yourself.

● Bodies are different. What one body needs is different from what another body needs. Not everyone is the same, so not all weight loss strategies will work for everyone.

QUOTES:

“You're not just what you eat, you're what you don’t excrete.” - Dr. Jessica Hehmeyer

“Cultivating the ability to be kind and honest is number one on anyone’s journey to master weight.” - Dr. Jessica Hehmeyer

“You really want to get present to what this is really about to you. Cause I promise, if it were about the scale, you’d already have it handled. Yes, you want the scale to be a certain number, yes you want to wear those jeans, yes you want to feel great when you get dressed in the morning. You want to get tapped into what becomes available when this area of your life is handled.” - Dr. Jessica Hehmeyer

RESOURCES:

Jessica Hehmeyer's LinkedIn

GUEST RESOURCES:

Well Empowered Instagram

Well Empowered Facebook

Well Empowered Website

GUEST BIO:

Dr. Jessie Hehmeyer is the physician founder of Well Empowered, where she practices data-driven, outcome-oriented Functional Medicine. She created Well Empowered with one commitment in mind: providing you the foundation of health and vitality that transforms your experience of life and alters what is possible for you.

How does Dr. H live true to this? By taking a root-cause, natural medicine approach. In working one-on-one, with groups, or delivering corporate webinars, Dr. H’s guidance balances science, and heart, providing the information, inspiration, and strategies needed to translate information into sustainable and transformative health outcomes.

Dr. H earned her Master of Science in Human Nutrition and Functional Medicine from the University of Western States, Doctorate in Chiropractic Medicine from National University of Health Sciences, and Bachelor of Arts from University of California, Los Angeles. She is an IFM Certified Practitioner, a Licensed Dietitian Nutritionist (LDN), a Certified Nutrition Specialist (CNS) and has learned from physicians at the forefront of Functional Medicine, including Dr. Mark Hyman, Dr. Tom O'Bryan and Dr. Datis Kharrazian. Prior to attending graduate school, she established herself as an expert in the fitness industry, earning seven certifications and founding the first high-intensity personal training facility in Chicago at the age of 25.

In her spare time, you will find Dr. H with her husband, Chris, doing yoga, hiking, strength training, traveling, or preparing a beautiful, healthy meal for loved ones.

Nutrition Nugget: Subtle Saboteurs

Fri, 31 Mar 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Subtle Saboteurs. Subtle Saboteurs are the little things that have the potential to derail us from our goals. Whether it comes from family, friends, food, or ourselves, we must watch out for these sneaky little habits that are easy to overlook. To avoid getting stuck in a sabotaging circumstance, consider how you will handle the situation, make a plan, and visualize yourself doing the behavior. Focus on consistency and moving forward instead of beating yourself up when saboteurs happen. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Wellness Overwhelm? Start Here!

Wed, 29 Mar 2023 07:00:00 -0400

This week Jenn is on a mission to remove the overwhelm that many people experience while on a wellness journey. She walks through the foundational pieces of health, shares tips and tricks to get started, how to put blinders on when it comes to all the fad diets out there, and how to build momentum. If you are just starting your wellness journey or always find yourself “falling off the wagon,” this episode is a must-listen! Tune in to learn the best approach to a healthy, long-term way of life!

IN THIS EPISODE:

● [7:12] What creates overwhelm with wellness & weight loss?

● [9:20] How do we start building a wellness journey?

● [12:53] The best breakfast options to create success.

● [14:43] How does blood sugar impact weight gain/loss?

● [17:03] What is the food frequency, and how should we build our meals and snacks?

● [20:43] What is the best way to track our progress, and what should we track (food, water, etc.)?

● [23:23] How often should you weigh in? What else should you look at instead of the number on the scale?

● [26:52] How can you create accountability?

● [33:05] What’s the best way to start with exercise and movement?

● [40:15] Jenn highlights some of the challenges that pop up for many people.

● [47:50] How do we adjust our mindset for long-term success?

KEY TAKEAWAYS:

● Find one thing you’d like to improve and start with that. Take the small steps and then build week to week. Starting small leads to consistency, which then leads to long-term results.

● We store fat when our blood sugar is too high or too low. Keeping the blood sugar in the middle zone is when we aren’t storing fat. When we consistently keep blood sugar in that middle zone, our body will release the fat stores it has been holding on to because it realizes we don’t need them.

● The right form of exercise is whatever is right for you. The right time of day for exercise is whatever is right for you.

QUOTES:

“We have to look at what's happening, look at what our priorities are, how are we feeling now, how do we want to feel, and then think about how to get there. One of the things that I also want everybody to know is that sometimes the more symptoms we have, the more things that are bothering us, the simpler the solution.” - Jenn Trepeck

“Protein and fiber at every meal makes removing fat no big deal.” - Jenn Trepeck

“We’re looking for consistency because it's not one day that gets us to where we want to be. We got here over time, we’re not going to get to the next place instantly, but really looking for what we do consistently. What are the habits that we repeat, that's what is going to determine our health outcomes and what happens next in all of those results.” - Jenn Trepeck

“Stop trying to ‘get back’ because inherently in that, we’re focused on what's not now in a negative way, meaning when we say, I'm trying to get back to that. What our brain thinks of is everything that was then that's not now, and what we focus on expands.” - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Seaweed

Fri, 24 Mar 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the Little Mermaids' greens, seaweed! Studies show that seaweed has excellent nutrients that help maintain healthy thyroid levels, reduce blood pressure, improve cardiovascular health, and have blood sugar-balancing benefits. There are various ways to take in seaweed, from snacking on dried or freeze-dried algae, adding it to a dressing, sprinkling it on a side dish and more. Avoid any seaweed with seed oils or added sugars. Wondering how to find a seaweed you like? Listen now! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

A Functional Approach to Headaches & Migraines (feat. Dr. Meg Mill)

Wed, 22 Mar 2023 07:00:00 -0400

Today, Jenn is joined by Dr. Meg Mill, a functional medicine practitioner focusing on headaches and migraines. Dr. Mill walks through what a functional medicine practitioner is and how they take a whole-body approach when diagnosing. Dr. Mill compares conventional medicine and functional medicine approaches to how doctors will handle headaches and approach curing them. She discusses the impact of over-the-counter headache medicine on the gut and things people can implement in their daily lives to reduce the likelihood of headaches. From small behaviors to certain foods, there’s a lot you can do to influence the frequency and severity of headaches. Tune in today to learn how to get rid of headaches once and for all!

IN THIS EPISODE:

● [3:45] What is Meg’s Head Strong Program?

● [6:17] How did Meg get started with functional medicine and her focus on headaches?

● [11:25] What is the conventional medicine approach to headaches/migraines?

● [13:50] How do over-the-counter medications affect the lining of the gut?

● [20:34] Meg digs into the foods that can impact migraines.

● [22:49] How do food sensitivities impact head pain?

● [25:18] Hormones are a common issue with women’s headaches.

● [27:20] How does the weather impact migraines?

● [28:28] What does Meg recommend as things we can do to try and prevent headaches?

● [32:06] What are the most common food sensitivities related to headaches?

● [34:34] What is the best way to find a functional medicine practitioner to treat headaches?

● [35:32] How can someone talk to a conventional doctor about using more natural treatments?

KEY TAKEAWAYS:

● If you get a headache, what have you eaten in the last 48 hours? You could have eaten something yesterday that is impacting your body today.

● Even if you do an elimination diet, the goal is to do it temporarily and then add foods back into your diet.

● Many of our health issues tie into other areas of our bodies. Where a conventional practitioner might send you to a neurologist, a GI doc, and other specialists, a functional practitioner will look at the whole body and see how everything ties together to get to the root cause.

QUOTES:

“Stress can increase different hormones that can increase different pain sensitivities; I like to call it the ‘chain of pain’ because we see all these different things that are actually affecting pain. And stress is a big one because you have stress, and that can increase different hormones.” - Dr. Meg Mill

“If you’ve been suffering for a long time and you've had headaches your whole life, and you’ve been told this is just something, and you have to deal with it, I see people all the time make these huge transformations, so it is possible for you.” - Dr. Meg Mill

“I like to call it the chain of pain because we see all these different things that are actually affecting pain.” - Dr. Meg Mill

“We know there are certain foods that trigger migraines, statistically, but it’s not the same for every person. So it’s really becoming your own detective.” - Dr. Meg Mill

“With hormonal migraines it’s good to do the tests so we can see where your balance is.” - Dr. Meg Mill

RESOURCES:

Free Gift: 8 Step Guide to Say Goodbye to Headaches Naturally

GUEST RESOURCES:

Head Strong Happiness Beyond Headaches Program

Headache Healing Club Facebook

Dr. Mill’s Website

A Little Bit Healthier Podcast

Dr. Mill's Instagram

GUEST BIO:

Dr. Meg Mill is a Functional Medicine Practitioner, bestselling author, podcast host, and speaker. In her virtual Functional Medicine practice, she works with patients worldwide to heal the root cause of their health struggles through advanced diagnostic testing and personalized support.

She has been seen on Fox News Channel, ABC, NBC, CBS, CNN, and in Reader's Digest, and Health Magazine, and has appeared on many podcasts. She is particularly passionate about helping people end headaches and migraines, increase energy and restore mental clarity without drugs or overwhelming protocols with her proven E.A.T. Method.

Nutrition Nugget: NSDR for Motivation

Fri, 17 Mar 2023 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about NSDR for Motivation. One of the best ways to increase motivation is to increase dopamine. How do we increase dopamine? Sleep! However most of us don’t get a chance to take a nap during the day when we could use the boost to our motivation. NSDR (Non Sleep Deep Rest) is a quick 10 minute exercise using breathing and visualization that helps increase dopamine, reduce fatigue, improve your mood, and support neuroplasticity while slowing down the heart rate and focusing the mind. Tune in while Jenn walks you through a quick NSDR practice. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

ChatGPT’s (A.I.) nutrition Advice: Should Artificial Intelligence Be Your Coach

Wed, 15 Mar 2023 07:00:00 -0400

ChatGPT is getting quite popular, so Jenn wanted to ask it some health and nutrition questions and gave it commands such as “write a healthy menu” to see how its advice compares to her own as a health coach. The information ChatGPT came back with was reasonably decent; however, it is very generalized and doesn’t consider bio-individuality. The advice from artificial intelligence also doesn't support the user in taking action on following its advice. Tune in to learn if you should turn to ChatGPT for health advice.

IN THIS EPISODE:

● [01:23] What is ChatGPT?

● [05:53] Question 1: What is the best nutrition advice?

● [11:34] Question 2: How do I lose weight?

● [16:39] Question 3: How do I get 6-pack abs?

● [22:54] Jenn’s feelings about generalized questions of ChatGPT.

● [27:58] Question 4: Write me a healthy menu for one week.

● [34:50] Question 5: What’s a healthy option when I want something sweet?

● [37:18] Question 6: What’s the healthiest salad you can have?

● [40:00] All in - what are Jenn’s final thoughts?

● [41:58] Question 7: What are the limits on the nutrition advice you give?

KEY TAKEAWAYS:

● ChatGPT doesn’t give the “how” to do these things. It just gives the facts for the general person but leaves little for someone to take action on.

● There is no bio-individuality while using ChatGPT. It (so far) doesn’t take into account any details such as weight, height, hormones, gut/health issues, etc. A coach is still the best avenue to get more targeted support.

● ChatGPT is better with commands than questions. We can’t take the recommendations at face value. Take what it’s saying and then compare it to real life and see if it will work for you as an individual.

QUOTES:

“There are hormones connected to feeling hungry or satisfied, and the same way we can become insulin resistant; we know that to be diabetic, we can become resistant to where our bodies are not responding to the presence of those hormones. You may not be getting fullness queues, especially depending on what you eat. Because if you're eating a lot of processed foods, the chemicals in those foods also turn off our brain's ability to know when we’re full.” - Jenn Trepeck

What will happen biochemically, is the number on the scale will go down but what people are losing is water, muscle and sometimes bone.” - Jenn Trepeck

“When it comes to nutrition specifically, a lot of the best research is not necessarily coming from the United States because we allow things in our foods that other countries don’t. I would want to know who the source is before I say this is what I’m going to do, and you don’t get that with ChatGPT.” - Jenn Trepeck

“Your body can tell when it's had enough salmon; your body cannot tell when it’s had enough pringles. The chemicals in the foods and packaged processed foods like Pringles or chips or cookies or all those things are designed to hit all the taste buds in the right way at the right time, such that it leaves you craving. They have chemicals that turn off our ability to know when we're full. And so it's also a function of when we start to eat; the first piece of digestion is saliva. So your body starts to salivate, and it sends signals to the stomach that food is coming. You give it Pringles, and it goes ‘this isn't helpful,’ but now you've told it food's coming, it starts to send you hunger signals cause it's waiting for actual nutrition.” - Jenn Trepeck

“Is it worse than google? I’m inclined to say yes. Google at least tells you the source.” - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Popcorn

Fri, 10 Mar 2023 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about popcorn. With the Oscars coming up, we thought it was only appropriate to talk about popcorn. Did you know that a medium sized movie theater popcorn can have up to 1200 calories? That doesn’t mean you should write popcorn off because it does have some great benefits. The difference between popcorn being health supporting or health detracting comes down to how it’s made and what’s added to it. Making it at home, with an air popper, or over the stove is the healthiest way! Using coconut oil or adding some nutritional yeast creates a delicious and healthy snack! Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

GUEST RESOURCES:

Kiki's Website

Kiki's Facebook Group

Kiki's Instagram

How to Synchronize Your Head, Heart & Gut (feat. Kiki Athanas)

Wed, 08 Mar 2023 08:00:00 -0400

Today Jenn is joined by intuitive eating coach Kiki Athanas. After struggling with unhealthy eating habits and orthorexia, Kiki was determined to heal her relationship with food. She learned about the head, heart, and gut connection, which led her to remove food restrictions altogether. She now teaches others how to get present with their eating, understand their hunger, and uncover what else in their life is out of balance, causing them to turn to food. She offers insightful information and tools you can start using immediately. Tune in to learn some great tips for calming your nervous system so you can appropriately choose and digest your food.

IN THIS EPISODE:

● [4:54] Kiki walks us through how she started in the wellness world.

● [9:31] What is Core Identity, and what does it have to do with our food?

● [13:35] What is coherence for your head, heart, and gut?

● [16:50] How does this fit into the logic brain?

● [21:19] How can we synchronize the head, heart, and gut?

● [28:57] Where does the resistance to connect to ourselves come from?

● [32:10] How Kiki helps people who might be overwhelmed with her advice.

● [35:54] How can people ensure they don’t take these new habits too far and go into an unhealthy space?

KEY TAKEAWAYS:

● We use our thoughts and our actions to fix us; food is to care for the physical body when hungry. It's not meant to be the medicine for everything.

● Food is a pause, a break in life. Everything else is movement in life. Creating a sense of safety in your body; being present with your meal can lead to great weight management and health success.

● Change isn’t a process; it's a decision. You do have time to be present with your food; you just have to choose to make the time. Make the time to exist so you can eventually thrive.

QUOTES:

“We’re using food or the restriction of food as a buffer to move through life. As a way to soften the discomfort or to avoid what's going on with life. Because when we are at balance, are not under or over-fed, we can truly feel our core identity. And if that is scary and uncomfortable, then we’re using food as a way to buffer through it.” - Kiki Athanas

“Eating is in the moment; eating has nothing to do with what you ate before or what you are going to eat after. The only way to eat properly is to connect with the feeling in your stomach and your whole body right now, and so we need to start incorporating that present awareness in the now beyond just our meal times, but also in the day-to-day.” - Kiki Athanas

“With all of the pieces, the breathing, the catching the thoughts, the catching the hunger and satiety, we’re inherently separating the time for food from everything else.” - Jenn Trepeck

“Ultimately showing up worthy. It's never about perfection; it's always about connection. A mantra I use with my clients is I don't have to be perfect; I just have to be me. It's really about owning your wants and not feeling back about wanting what you want. Whether it be with food, work or relationships, anything!” - Kiki Athanas

RESOURCES:

GUEST RESOURCES:

Kiki's Website

Kiki's Facebook Group

Kiki's Instagram

GUEST BIO:

Kiki helps smart women conquer emotional eating and practice healthy, balanced eating with consistency and ease - even in the face of life’s challenges.

She created The Gut Brain Integration method to help women take control of their cravings and hunger, so eating no longer feels like an internal battle & they are finally able to shed any excess fat they were holding onto.

In fact, she’s worked with hundreds of women to free themselves from non-stop thinking about food and turned them into naturally balanced women who are confident about their bodies!

Nutrition Nugget: Why Do We Yawn?

Fri, 03 Mar 2023 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's answering the question, why do we yawn? There are actually a few theories. First, there is the contagious yawn, believed to be due to the human need for belonging caused by mirror neurons. Secondly, most of the research points to increasing oxygen and blood flow as the reason we yawn. Research also shows that yawns may help regulate our temperature, relieve ear pressure, and soothe feelings of breathlessness. On average, people yawn 20 times per day. All of this is to say that the reasoning behind yawning may be inconclusive, but it does tie in with the oxygen in our bodies. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

The Body's Daily Detox

Wed, 01 Mar 2023 08:00:00 -0400

Do you want a healthy immune system, balanced hormones, glowing skin, and more energy? Then it’s time to focus on supporting detoxification pathways. In this week's episode, Jenn breaks down how our body detoxes, the phases of detoxification, and what we can do to support this process through vitamins, minerals, and a balanced lifestyle. She also discusses the things in the environment we cannot control and gives some shocking statistics regarding how many toxins we consume yearly. Tune in to learn how to understand the role of detoxification diets and what you can do daily to create a lifestyle that supports your body’s natural detoxification process.

IN THIS EPISODE:

● [8:17] How does our body detox itself? Jenn breaks this down by organs.

● [9:29] Phases of detoxification.

● [13:28] What factors impact our body’s detoxification process?

● [16:05] How do all of our organs work together to detox the body?

● [19:48] How does detoxification help us age well, and what are the impacts on our cells?

● [23:04] Which antioxidants are essential for good detoxification?

● [28:50] Where are we getting all the toxic chemicals?

● [32:13] How might we know if a build-up of toxins is impacting our health?

● [35:04] What vitamins and minerals help with detoxification?

● [36:58] What can we do to support detoxification?

● [42:34] How do we create moderation with our toxic intake and support our body?

KEY TAKEAWAYS:

● We have the organs and cells involved in detoxification. Detoxification is energy, and it is all nutrient dependent.

● Because of our environment, the human body is forced to filter and detoxify an average of 80,000 chemicals. There are 2,000 new chemicals introduced into commerce annually in the United States.

● Our body is detoxing every day, all the time. It is best served by supporting our natural detox pathways by minimizing insults and providing the building blocks for proper detox function.

QUOTES:

“Toxins are basically any harmful substance that can build up in the body over time. We get them from the air we breathe, the food we eat, stress, exercise, and our metabolism. The body is designed to do this process to get these toxins out, but our modern world has an overabundance of these toxins building up in our bodies because we have way more coming in than our natural systems can tolerate.” - Jenn Trepeck

“Detoxification is as important as sleep and exercise.” - Jenn Trepeck

“Stress, exercise, our metabolism, and more also create toxic byproducts the body needs to eliminate.” - Jenn Trepeck

“When studies evaluate the safety of chemicals, they are tested for safety individually. Our lives though, are such that…we are exposed to a cocktail of toxins, which is not studied.” - Jenn Trepeck

“To do a proper detox nutrition plan, you need to eat enough. We need fiber; we need all these other vitamins and minerals to support the body’s process. If your detox is fasting, that is not a detox.” - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Beets

Fri, 24 Feb 2023 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about beets. Beets are a superfood because they are nutrient-dense and provide more than the average vitamins and minerals. Beets contain almost all of the vitamins and minerals that the body needs. The benefits of consuming beets include metabolic health, blood sugar, digestive, elimination support, and lower risk of all symptoms of illness and disease. Add beets into your diet by eating them raw, roasted, on a salad, pickled, make your own hummus, and so many more options! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Wannabe Clutter Free Website

Podcast for Aspiring Minimalists

Wannabe Clutter Free Instagram

Wannabe Clutter Free Pinterest

Wannabe Clutter Free Facebook

Get Your House in Order (feat. Deanna Yates)

Wed, 22 Feb 2023 08:00:00 -0400

Today we are joined by Deanna Yates, founder, and CEO of Wannabe Clutter Free. Physical clutter and mental clutter definitely tie in with one another. When your environment is full of items, it can be more challenging to get motivated or stick with the healthy habits you want. Deanna gives excellent tips and tricks on how to get started with organizing your home and how to simplify the items in your house, from your pantry to your closet and your entryway to your nightstand. Tune in to learn how to get your house in order so you can be the better version of yourself.

IN THIS EPISODE:

● [4:07] How did Deanna start her business, Wannabe Clutter Free?

● [6:37] What are her thoughts on The Home Edit and Marie Condo?

● [11:27] Jenn’s story about getting organized and how it changed her food decisions.

● [12:40] How does clearing the clutter affect our mental clarity?

● [16:27] Deanna’s 3-step process to start decluttering.

● [20:02] Where should you begin with decluttering?

● [25:55] How does Deanna help people through a wardrobe closet cleanout?

● [27:30] How to create a “module wardrobe” - 12 pieces, 72 outfits.

● [32:36] What are some of the biggest mistakes people make when trying to live minimally?

● [36:20] How does changing your environment create behavior change?

KEY TAKEAWAYS:

● Take 15 minutes, choose a room and use these three things: 1. Grab a plastic bag and fill it with garbage. 2. Put things you want to donate into a box. 3. Anything you have in your house that you want to keep but doesn't belong in the room it’s currently in, put them in a laundry basket so you can concentrate on the one space. Then put away the items in the laundry basket when the 15 minutes are up.

● When decluttering, think about what you can implement to make each space feel good and be the most productive for its purpose.

● Don’t try to overhaul your house all at once; it gets to be too much. Just take one small space at a time and go from there. Not only will it feel more doable, but you will also start creating great habits over time.

QUOTES:

“If we can remove the excess, or tidy up, or clean up, it's also a freeing of the mind. The physical space helps with the mental space.” - Jenn Trepeck

“It’s not about not having stuff. It’s about using your stuff to help you, using your stuff as tools.” - Deanna Yates

“Clothes are one of those things that can be very emotional because the experience we have when wearing those clothes then stays with those clothes.” - Deanna Yates

“So I think those kinds of things as we can set those little baby steps up. Then again, it all comes back to that mental clarity where it frees us up to be the better versions of ourselves. It frees us up to have a moment of, okay, things don't have to be such a panic. I don’t have to be in such a rush.” - Deanna Yates

RESOURCES:

Wannabe Clutter Free Website

GUEST RESOURCES:

Podcast for Aspiring Minimalists

Wannabe Clutter Free Instagram

Wannabe Clutter Free Pinterest

Wannabe Clutter Free Facebook

GUEST BIO:

Deanna Yates is the founder and CEO of Wannabe Clutter Free and host of the popular podcast, Wannabe Minimalist. She is passionate about helping busy families learn how to let go of the stuff holding them back so they can enjoy more time together, stop spending their weekends cleaning house, and wake up excited for the day ahead. When she's not helping clients realize their dreams, you can find her paddle boarding, searching for the tastiest breakfast burrito, or balancing her love of world travel with her love of snuggling up on the couch.

Nutrition Nugget: Heart Rate

Fri, 17 Feb 2023 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about heart rate and heart rate monitors. While we are lucky that our heart beats on its own and we don’t have to think about it, we should still be aware of what it might be telling us. We should all know our resting heart rate and target heart rate during exercise and then track our heart rate recovery, which is the length of time it takes for our heart rate to come down after exercise or activity. If we experience a change in our resting heart rate, it can indicate that something else is going on with our overall health. Our heart rate can inform us of heart function, mortality risk, and even how certain treatments are working. Do you know your resting heart rate? If not, it’s time to learn! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Heart Health is Sexual Health

Wed, 15 Feb 2023 08:00:00 -0400

Let’s talk about sex, baby! Did you know that your sexual health, desires, and interests directly connect to your heart health? Each February, Jenn does a podcast around heart health, and this year’s topic is about how heart health is sexual health. This episode uncovers what factors go into sex drive, what impacts sexual desires for men and women (based on biology), and the lifestyle factors that interfere with heart health and blood flow. The connection between heart health and sexual health is quite fascinating, and there are so many signs that many people aren’t aware of when it comes to the two. Tune in today to ensure that your overall health and habits are impacting your heart and sex life positively and to determine which red flags to look out for.

IN THIS EPISODE:

● [5:09] What percent of adults (both men and women) report being dissatisfied with their sex life?

● [5:54] At what ages do sexual desires start to decline?

● [8:35] A study about sexual dysfunction shows it is related to the severity of cardiovascular disease.

● [9:31] What are the factors that go into sex drive?

● [16:23] What lifestyle factors interfere with heart health and blood flow?

● [21:26] What helps women maintain sexual interest and desire?

● [27:00] What impacts men's erectile health, sexual interest, and desire?

● [34:00] Targets for sexual health.

KEY TAKEAWAYS:

● Our sexual health is a function of our overall health. If you have no or low sex drive or are having erectile issues, there may be something else going on in your environment or your overall health.

● For women, stress, lack of sleep, and not feeling good in our own skin have a huge effect on our sex interest and desire. If our lifestyle habits are suffering, then our sex life will as well.

● Blood flow is what creates success in the bedroom. If men experience bad blood flow, their stamina and ability to stay erect will be impacted. For women, blood flow affects lubrication and nerves.

QUOTES:

“A lot of the symptoms of cardiovascular disease all sort of work together to create this perfect storm of diminished sexual enjoyment.” - Jenn Trepeck

“We know that stress is a major cause of cardiovascular disease and sexual desire, not only on the biological side of what’s happening in our heart but the physiological side, especially for women, who need that emotional connection and sense of relaxation, that stress part is major.” - Jenn Trepeck

“We’re a constant work in progress, all of us when it comes to sleep, and stress, and energy, and mood, and all of these things. And even what we eat every day. We’re a constant work in progress. We can’t all be perfect. We can't not do something today because we did it yesterday and expect everything to just keep going; we do have to continuously show up.” - Jenn Trepeck

“Manage the stress, have the sex.” - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Quinoa

Fri, 10 Feb 2023 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Quinoa. Quinoa is an ancient grain (that's really a seed), naturally gluten-free, simple to grow, and more nutrient dense than grains. It is packed full of metabolic health support and antioxidants. Quinoa benefits everyone, especially those that are gluten-free and plant-based because of the vitamins and minerals it contains. Try swapping your grains with Quinoa for more variety in your weekly diet. Great for meal prepping and using as a base to a meal because the flavor can be changed to sweet or savory, whatever you are craving! Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Live Nourished Coaching Instagram

GUEST RESOURCES:

Live Nourished Coaching Website --> Schedule a free consult

Hally Brooke Instagram

Live Nourished Coaching Facebook Group

Live Nourished Coaching Facebook

Nourishing Choices & 4 Categories of Food (feat. Hally Brooke)

Wed, 08 Feb 2023 08:00:00 -0400

Today we are joined by Hally Brooke, the Founder & CEO of Live Nourished. Hally works with her clients to heal their relationship with food and their bodies, teach them how to use food as medicine, and live a well-rounded life. She provides some incredible tips on how to shift our focus to living a nourished life in every aspect - food, water, play, joy, prayer, etc. and then dives into her four categories of food. Hally explains how our body uses food as medicine and how elimination diets are not an end-all-be-all. She also talks about how our body reacts to food that we are eating and what information it is getting from the food we are fueling it with. Tune into this empowering episode to better understand how to live a nourished life.

IN THIS EPISODE:

● [6:08] Hally shares her background and how she got to where she is today.

● [10:30] What does Hally mean when she says “Live Nourished”?

● [12:28] How does Hally help clients learn that eating a burger can actually be more nourishing than a salad?

● [18:25] Overview of the four categories of food.

● [20:57] How do we think about the energy of foods?

● [27:56] How does our food inform the body what actions to take?

● [35:05] How do we use food as medicine?

● [41:55] How do we manage the relationship with food and connection?

● [53:11] New Year's Resolutions are typically given up by Mid-February. What tips would Hally give to people ready to throw their goals away?

● [53:45] What is the right way to approach goals?

KEY TAKEAWAYS:

● When you are making food decisions, use insourcing! The apps and diets out there are not the rules; listening to your body is the only rule and guideline that you need to follow. Sometimes we need to use food as medicine, but it is not a long-term plan; elimination should be used as healing.

● Our brains are hardwired to avoid failure. It's safer for our brain to have us quit than to see the potential of failure.

● Take a step back and get curious about your habits. Are you eating ice cream every night because you want it, and it's a nourishing behavior with your family and brings joy? Or are you eating it because it’s just something you do? The goal is to make a nourishing choice 100% of the time.

● If your goals and values are not in alignment, the goal will not become a reality. Understanding why your goals and values are important to you is when the magic happens and what keeps you going.

QUOTES:

“To live nourished is to treat me like I love me, to eat vegetables, to drink water, to move, to play, to pray, to rest, to refresh, to enjoy, to have fun, to laugh, basically living nourished is a holistic, whole person, encompassing well being. It's mental, emotional, and physical. It's nutrition, exercise, relationship health, health, and the way we think about ourselves, and it's the idea that sometimes actually eating a burger and fries is a more nourishing meal than eating a salad. Sometimes taking a nap is a more nourishing choice than going for a run or doing a workout.” - Hally Brooke

“Living Nourished is this beautiful way to honor our bodies as these incredible, miraculous things that they are and say we’re actually really complex. Doing a diet is not living nourished; eating good whole foods is living nourished, honoring my friends’ birthday party, and having a piece of cake at that birthday party is actually living nourished.” - Hally Brooke

“Food is the fastest way to heal ourselves or the slowest way to kill ourselves.” - Hally Brooke

“We can shift our perspective from my fat is bad, and I hate it, and I hate my body, to actually, I’m really grateful for my fat because my fat is storing energy for when I need it most. And I can let my body know that I’m safe and that I don't need that extra energy right now because I’m going to give it the energy that it needs when it needs it. And so we can thank that fat, and we can release it from its job, and we can let it go.” - Hally Brooke

“This is where the culture of wellness is doing everybody such a disservice because we’re taught that this is the antithesis of health, that food as connection…is such a problem.” - Jenn Trepeck

RESOURCES:

Live Nourished Coaching Instagram

GUEST RESOURCES:

Live Nourished Coaching Website --> Schedule a free consult

Hally Brooke Instagram

Live Nourished Coaching Facebook Group

Live Nourished Coaching Facebook

GUEST BIO:

Hally Brooke is the Founder & CEO of Live Nourished; she is a Certified Functional Medicine Nutrition Counselor, Nationally Board Certified Health & Wellness Coach, Fox 21 Fitness & Nutrition Expert, and fierce industry advocate.

What started as pure personal training has morphed over the years into a full functional medicine wellness and nutrition practice. Hally has built a thriving Functional Medicine Coaching practice that works with clients in ALL the key areas of wellness, including movement, nutrition, mindset, resilience, relationships, and self-care.

Her life mission is to encourage, empower and free both men and women by teaching healing. Whether as clients, through speaking events, or personally with the people she encounters, she lives this mission day in and day out.

Nutrition Nugget: Heartburn & GERD

Fri, 03 Feb 2023 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about heartburn and GERD. It’s commonly believed that heartburn and GERD are caused by high stomach acid. However, research proves that it is actually a weakness of the lower esophageal sphincter. The amount of stomach acid doesn’t matter if the sphincter operates correctly. Therefore, antacids don’t cure heartburn and can potentially worsen underlying issues by creating too low of stomach acid, resulting in food not being digested properly. Instead of taking antacids, if you experience heartburn and GERD, look into low-fodmap foods and digestive enzymes, as well as your habits, food choices, and key supplements to resolve the issue instead of putting a bandaid on it. As always, talk to your doctor and pharmacist before making any significant changes. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Jenn's Digestive Enzymes for US Listeners

Jenn's Digestive Enzymes for Global Listeners

Perception vs. Reality

Wed, 01 Feb 2023 08:00:00 -0400

In today’s episode, Jenn discusses perception vs. reality while using social media. Many people spend a lot of time on social media, but what is it really doing to our mental health? Focusing on others’ highlight reels can leave us envious, jealous, and trapped in a cycle of comparison and competition. In this episode, Jenn provides some insightful information and helpful tools for how we can handle social media intake and other people’s highlight reels to maintain a healthy relationship with it. Tune in today to learn how to change comparison into a healthy admiration and celebrate other’s joy!

IN THIS EPISODE:

● [6:23] How have we lost the sense of what’s real in life? The overuse of autotune, facetune and filters.

● [12:09] What is the balance between curated information and the over-sharer on social media?

● [16:05] With Twitch’s recent suicide, what have we learned about the highlight reel and what may be going on behind the scenes?

● [20:26] We don’t know most of the people we are following; we only know the persona they are putting out there.

● [21:42] What do we see from celebrities on social media and their ads?

● [31:08] What we see and assume based on someone’s posts is likely an inaccurate depiction of their life.

● [37:06] How can we manage how we feel when looking at social media?

● [40:20] What happens in our minds when looking at social media and magazines?

● [42:10] How do we recognize that our brains are wired to connect dots?

● [47:16] How do we experience comparison and competition from what we see on social media? How is comparison similar to admiration?

● [54:10] How do envy and jealousy differ?

● [57:47] What does Freudenfreude mean and why do we need more of it in our lives?

● [1:01:30] What is Self Righteousness and how does it play into our wellness journeys?

● [1:04:10] What must we do to avoid issues with social media?

KEY TAKEAWAYS:

● What we see on social media is inaccurate, but it intensely impacts our life and perception of reality. Our brain likes to connect dots and makes assumptions - which leads us to believe that what people show themselves doing on social media is what they are doing every day of their life.

● Comparing ourselves to others is 100% not a choice. We are hardwired to compare, and we will always do it. All we can do is be aware of it and choose how we let it affect us.

● Finding admiration and joy in uplifting others is something that we can all benefit from. Surrounding yourself with people trying to do better and be better will help you move away from comparison, jealousy, and envy and move you towards working on yourself to become the best version of yourself (which is not a version of anyone else).

QUOTES:

“What we see, we assume, is somebody’s all the time. What we see somebody eat, we assume it's what they eat all the time. What somebody wears, what somebody is doing, any activity, like when somebody posts a video of themselves on a boat, we assume they are on a boat every day. There's something about those assumptions and filling in the blanks and filling in the dots; that’s part of this challenge.” - Jenn Trepeck

“Women need other women who think they are a big deal, no competition, no backhanded comments, no jealousy, not hate, just I love you, I support you, and there’s no one on earth like you.” - Jenn Trepeck

“I just want everyone to think about and remember, especially as we look at wellness stuff, and especially as we make progress and progress through this year even, everybody is simply just doing the best they can in any given moment with the tools and knowledge, and information and resources that they have at the time.” - Jenn Trepeck

RESOURCES:

Jenn's Digestive Enzymes for US Listeners

Jenn's Digestive Enzymes for Global Listeners

Nutrition Nugget: See Food

Fri, 27 Jan 2023 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about See Food. Does anyone else feel like they see food and immediately have to have it? If you experience this, it’s often evidence of something else going on. Take a little inventory and get curious about what might be off in your body or your habits. Look at your daily fuel intake, especially in the morning, to ensure you are getting enough protein. Is your diet too restrictive or providing insufficient nutrition? You may be experiencing Leptin or Ghrelin resistance, or your mineral intake is off. Get curious and play around with your diet to see what helps. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Suzanne Culberg's Website

Suzanne Culberg’s Facebook

Suzanne Culberg’s Instagram

Neuro Linguistic Programming & Saying No (feat. Suzanne Culberg)

Wed, 25 Jan 2023 08:00:00 -0400

I had the pleasure of talking to NLP Practitioner Suzanne Culberg. Suzanne focuses on helping over-givers and people pleasers learn to say “no” without feeling rude. During this episode, she explains how NLP works and the tools needed to create new neuropathways to make changing habits feel easier and last longer. She talks to us about our language and how a simple shift can significantly impact our results. Suzanne provides some great direction on how to create long-term success when you are ready to make fundamental changes. Tune in today to learn more about NLP and walk away with tips to be successful in positive change.

IN THIS EPISODE:

● [7:19] How did Suzanne get from dieting at four years old to teaching NLP?

● [12:37] What is NLP, and how does it work?

● [20:17] What happens with new year's resolutions not following through?

● [24:10] How does NLP shift the unconscious?

● [29:15] How do we learn about the “word allergies” that activate us?

● [35:34] How do we start using NLP with food struggles?

● [40:58] What are a few things that people can start with?

● [45:26] How do people shift from judgment to observation?

● [48:26] How can people build the muscle of saying “no”?

● [51:28] How does someone find an NLP practitioner?

KEY TAKEAWAYS:

● Loss is associated with fear, so NLP uses the term “released” weight. If you say I want to lose weight, your subconscious doesn't feel safe and may not let go of the weight.

● It's the decision that you make time and time again. When you make the initial change, it will feel like so much work. The goal is to create a new neural pathway of doing things; the more you use the new habit, the easier it will get. You are doing this for the long term!

● NLP is right for the person who is ready for the long-term game. It is right for the person who is done dieting and who wants to make a deep change. Not the person who wants the quick fix or is just trying to get into the dress for an event. Take baby steps to make the changes, and stop the all-or-nothing mindset.

QUOTES:

“That’s basically what NLP does; it basically looks at what programs you have been running that aren't servingyou and how we can install programs that are aligned and get you where you want to go, but also that are aligned with you.” - Suzanne Culberg

“I think that's a big piece whether it’s that brutal honesty with a coach or ourselves because that's where the transformation starts, I think, in a lot of ways.” - Jenn Trepeck

“What is it that you're trying to create? What part of you wants this? And when you attach to that, it doesn't matter what day it is on the calendar.” - Suzanne Culberg

“Transformation doesn't come from what you do when you are motivated; it comes from what you do when you can’t be asked.” - Suzanne Culberg

“We’re used to “doing” as taking action, but the doing doesn't actually change anything if your thoughts aren’t on board.” - Suzanne Culberg

RESOURCES:

Suzanne Culberg's Website

GUEST RESOURCES:

Suzanne Culberg’s Facebook

Suzanne Culberg’s Instagram

GUEST BIO:

Suzanne Culberg is an international mindset coach who transforms bodies and minds. She is also a speaker and author of The Beginning is Sh*t, an unapologetic weight loss memoir.

Suzanne believes women often gain weight because they give too much to others. They overeat because they overgive. Suzanne’s passion for helping women is fueled by her own weight loss journey, going from 150kg (330lbs) to maintaining the healthy 72kg (158lbs) she is now.

Suzanne helps her clients deal with negative patterns of behaviour, build confidence and learn to say 'No' to others, so they can say ‘Yes’ to themselves.

Suzanne is a Certified Practitioner of Neuro-Linguistic Programming (NLP) and holds a Bachelor of Medical Science (Honours). Suzanne also has Certificates III and IV in Fitness and is a Certified Sacred Depths Practitioner.

Suzanne lives in Sydney, Australia, with her husband, Jeremy, and her two young children, who keep her both busy and entertained. When she’s not coaching her clients, running her programs, sharing her latest wisdom on Facebook Live, podcasting, or writing her popular newsletter, she can be found reading, enjoying Diamond Dotz, or burlesque dancing. She is also a big fan of Yoga.

Nutrition Nugget: Pomegranate

Fri, 20 Jan 2023 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Pomegranates. Pomegranates are a great fruit option for winter! They are packed full of antioxidants that can reduce inflammation and benefit brain and heart health. Research shows that they are potentially cancer-fighting and may be a helpful tool for exercise energy and recovery. Pomegranates are also excellent for immune and gut health due to their high fiber content. Add some to your salad, smoothie bowl, yogurt, or as a quick snack with nuts. The nutrition facts show that the juice may not offer the full health benefits, so go for the full-fruit option! Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Understanding Human Design

My Human Design Website

Understanding Human Design

Human Design and Your Health

Wed, 18 Jan 2023 08:00:00 -0400

In this week's episode, Jenn discusses Human Design and how it impacts our daily living. Jenn provides an overview of the five different types in Human Design and gives some resources on how to learn what your Human Design is. She then dives into a deeper understanding of each design and how it impacts different areas of our lives, from sleep to activity types. Lastly, Jenn walks through how each center in the Human Design chart, similar to the chakras, impacts each of us in terms of our health, relationships and more. This is a great introduction episode to Human Design, allowing you to understand the first level information and where you may want to dig deeper. Tune in today to learn how your Human Design is impacting your life and how to use this information as another tool for working with your body and with your personality instead of fighting it.

IN THIS EPISODE:

● [4:01] What is Human Design?

● [9:31] Type 1: Manifestor

● [11:20] Type 2: Generators

● [13:27] Type 3: Manifesting Generators

● [17:44] Type 4: Projectors

● [20:02] Type 5: Reflectors

● [25:04] How does each design handle sleep?

● [27:05] How does activity impact each design?

● [33:17] What does head center mean, and how does it affect each design?

● [36:03] How is will/willpower impacted?

● [40:00] What is the root center, and how does it affect each design?

● [41:37] The emotional solar plexus - our emotional center.

● [44:04] How the spleen and immune function work with each design.

● [47:15] Why understanding the basics of your human design can be enough.

KEY TAKEAWAYS:

● Understanding human design is important because it helps us better appreciate each individual's unique value and strengths. It also allows us to create environments that support and nurture the development of each person, enabling us to maximize our potential. By understanding how humans are designed, we can create better workplaces, educational systems, healthcare systems, and social systems that truly benefit everyone.

● Self-awareness and recognizing when we are in the flow, when things feel right, when life is fun, and there is ease, do more in that direction of life.

● Understanding your design type and how our type impacts our health, nutrition, and personality can create freedom for us to pursue our passions and fully come alive.

QUOTES:

“If you find yourself exhausted and you’re a manifestor or certainly a reflector, even projectors too, sleeping alone can be really helpful.” - Jenn Trepeck

“Understanding that some of these things are naturally how our energy works can lighten the load and take some pressure off our shoulders to say it’s not about judging ourselves, it's about recognizing, understanding and moving forward and saying ok here is what's going to be the better fit.” - Jenn Trepeck

“This is about you being you and following your path and your decision making strategy based on your type. Take what fits for you and ditch what doesn’t. We don't have to get stuck on the pieces that aren't making sense to us.” - Jenn Trepeck

RESOURCES:

My Human Design Website

Nutrition Nugget: Oat Milk

Fri, 13 Jan 2023 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn is talking about oat milk. Many people choose oat milk as an alternative because it is creamier, froths and cooks better, and makes a delicious ice cream (if I do say so myself). Many of the nutrients in oat milk are added back in after the creation process, which leaves the nutrient density not that impressive. When choosing your oat milk, read the nutrition fact labels and determine what you are looking for with your milk alternatives to know which is the best option for you. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Nadine Artemis' Instagram

Guest Resources:

Living Libations Website

Living Libations Twitter

Living Libations Instagram

Living Libations YouTube

Living Libations Facebook

Nadine Artemis' Facebook

Oral Care and Total Health (feat. Nadine Artemis)

Wed, 11 Jan 2023 08:00:00 -0400

Today’s guest is an author and the owner of Living Libations, Nadine Artemis. Nadine shares her knowledge and information about oral care and total health in this episode. She gives an excellent description of how oral health impacts the rest of our bodies. Nadine chats about the ingredients in numerous kinds of toothpaste and the products that many dentists use that actually harm our overall health. She educates us about the dentinal lymphatic system and the impact that stress and lack of nutrients have on the system. Tune in today for this educational discussion and how to increase your oral health, which will leave your overall health flourishing.

IN THIS EPISODE:

● [5:10] Nadine tells us how she started her business and how she got started in entrepreneurship so young.

● [14:20] What will a dentist see in the mouth that indicates potential cause for concern?

● [16:28] How do we know the connection between oral health and overall health?

● [18:50] What is the dentinal lymphatic system?

● [24:49] What's the deal with fluoride?

● [26:30] Is mouthwash good for our oral health?

● [30:15] Is supporting the oral microbiome similar or the same as supporting our gut microbiome?

● [31:33] What are dentists doing in scaling and root planing?

● [32:14] How do we keep happy, healthy gums?

● [39:00] How can you find a holistic dentist, or what conversation should you have with your current dentist?

KEY TAKEAWAYS:

● If you switch to baking soda for the rest of your life, you’ll be far better off than using any commercial product.

● Digestion begins with chewing your food; nutrition goes into the roots of your teeth and into your bloodstream. If you are highly stressed or have negative nutrient health, it can reverse the lymphatic system in your mouth, and that’s where issues with oral health happen.

● Many of the ingredients in toothpaste and the items that dentists use are causing harm to our oral and total health. A wide variety of natural products can be used to create optimal oral health. There are also alternatives to having cavities filled and gum surgery, so make sure to ask questions to your dentist to uncover the most natural options available.

QUOTES:

“So if that stress continues or that poor nutrition continues, then this dental fluid system doesn't just stagnate; it reverses. So then we’ve got the tooth acting like a straw sucking in from the mouth rather than being a fluid that goes out to the mouth. That’s the genesis of how a cavity is formed.” - Nadine Artemis

“You want to think of your body and your mouth; it's actually like a mouthful of bustling bacteria that's going to keep the dentist away. We want to think of our bodies like these microbial back accounts that we want to have a lot of diverse investments of bacteria in.” - Nadine Artemis

RESOURCES:

Nadine Artemis' Instagram

GUEST RESOURCES:

Living Libations Website

Living Libations Twitter

Living Libations Instagram

Living Libations YouTube

Living Libations Facebook

Nadine Artemis' Facebook

GUEST BIO:

Nadine Artemis is the author of two books, including Renegade Beauty and Holistic Dental Care. She is the creator of Living Libations, a luxury line of organic wild-crafted non-GMO serums, elixirs, and essential oils for those seeking the purest of the pure botanical natural health and beauty products on the planet. Nadine is an innovative aromacologist that formulates immune-enhancing blends. Her healing creations, along with her concept of "renegade beauty," encourage effortlessness, eschew regimes, and inspire people to rethink conventional notions of beauty and wellness. Her potent dental serums are used worldwide and provide the purest oral care available. She has received glowing reviews for her work in the Hollywood Reporter, GOOP, Vogue, People, Elle, Yoga Journal, Natural Health, W Magazine, The New York Times, Los Angeles Times, and National Post. Celebrity fans include Shailene Woodley, Renee Zellweger, Julianne Moore, Carrie Anne Moss, Mandy Moore, and many others. Alanis Morissette describes Nadine as “a true sense-visionary." Aveda founder, Horst Rechelbacher, calls Nadine “a pure flower of creativity.”

Nutrition Nugget: Soleus Push Ups

Fri, 06 Jan 2023 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Soleus Push Ups. The Soleus muscle is located on the back of the leg between the calf and the Achilles tendon. It's been found that it is virtually impossible to fatigue the Soleus muscle. Fueled by blood glucose and fats, it is believed the Soleus muscle can improve metabolic health in the rest of the body. Discovered in 2022, research shows that Soleus Push Ups may be more effective than typical exercise and more effective than intermittent fasting. This shouldn't take the place of regular movement, but it could be an excellent fidgeting exercise! Tune in to learn how to do Soleus Push Ups! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Myth Busting

Wed, 04 Jan 2023 08:00:00 -0400

In today’s episode, Jenn sets out to debunk many common myths around nutrition and lifestyle habits. Walking through sixteen different myths and talking about the show Limitless, Jenn delivers clarity to help listeners understand what can be beneficial and what information is false. Touching on the topics of food and beverages, supplements, and exercise, today’s episode provides a well-rounded amount of information to help listeners reach their best health. Tune in today to learn if what you hear is fact or trash.

IN THIS EPISODE:

● [4:58] - Myth 1: Drinking coffee reduces your body’s ability to absorb nutrients.

● [6:55] - Myth 2: Does eating fat directly contribute to weight gain?

● [10:36] - Myth 3: What is the story with eggs?

● [15:19] - Myth 4: Is the carnivore diet better for gaining muscle and losing fat?

● [17:28] - Myth 5: Is diet soda better than regular soda?

● [19:35] - Myth 6: Is plant milk better for you than regular milk?

● [20:57] - Myth 7: Eating at night is detrimental to weight loss.

● [23:30] - Myth 8: Drinking chlorophyll boots your immune system and offers essential vitamins.

● [25:20] - Myth 9: Should you take ashwagandha for help with the immune system, sleep, and reducing anxiety?

● [27:07] - Myth 10: Are collagen peptide supplements a better protein?

● [29:15] - Myth 11: Does apple cider vinegar help people melt fat and boost the immune system?

● [31:50] - Myth 12: Are meal replacement shakes providing the nutrition we need?

● [35:41] - Myth 13: Are crunches the best move for your core?

● [38:04] - Myth 14: Does lifting heavy weights make you bulky?

● [39:43] - Myth 15: Does exercise mean I can eat whatever I want?

● [41:19] - Myth 16: Should you stretch before exercising?

● [44:28] - Myth 17: Limitless Stress

● [47:33] - Myth 18: Limitless Cold Plunge

● [50:25] - Myth 19: Limitless Intermittent Fasting or Time Restricted Eating

● [53:01] - Myth 20: Limitless Strength and Aging

● [57:34] - Myth 21: Limitless Acceptance

KEY TAKEAWAYS:

● Caffeine should not be drunk first thing in the morning as it can interfere with our body's natural rhythm. Balance is key with the amount of caffeine drunk, but it’s best to have it mid-morning.

● Sweets, salt, and fat are addictive tastes. The more we have them, the more we want them. Even if a sugar substitute is used, it still creates the addiction/desire to want more.

● There's a difference between stretching and warming up. You must warm up before exercise. Even stretching needs the muscles to warm up prior. The best type of warm-up is a dynamic warm-up, where you’re getting your body used to moving and getting the blood flowing.

● The show Limitless creates a lot of myths on its own. The things shown in the show are extreme, so watch the show with that in mind.

QUOTES:

“The way we support our nutrition for gaining muscle vs. removing weight, losing weight, or removing fat, are not necessarily the same. Those are theoretically two different goals that require slightly different approaches.” - Jenn Trepeck

“Calories in, calories out is not how the body works. It's the quality of the calories that matter more than the quantity of the calories. When we’re eating quality calories, the quantity will take care of itself. So exercise and activity does not mean you can eat whatever you want. Your health outcomes will be different depending on the combination of both things, but you can't outrun your fork.” - Jenn Trepeck

“We must warm up before we do some sort of vigorous exercise, but a warm-up doesn't have to be stretching. If you're stretching cold muscles, you want to be very careful. So typically, what's recommended before a bigger exercise would be what we call a dynamic warmup, where we're getting our body used to moving, we're getting some blood flowing.” - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Ditch the Dream Board

Fri, 30 Dec 2022 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about ditching the dream board. A dream board can actually hold us back and limit what we go after. When creating a dream board, your mind loses its ability to imagine and instead can get stuck on the photo you chose, to the point where if you do not get that exact thing, you’ll feel like you didn't accomplish the “dream.” Instead, think about what you want to achieve or have in the new year, and then write down a list and get curious about the feeling you will have when you accomplish the item(s) on your list. Lastly, ensure you are looking at all aspects of your life; you can’t move faster than the area of life you are neglecting. That area is holding you back from progressing and hitting the other goals. Like what you're hearing? Be sure to check out the full-length episodes and new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

How To Do The Pot Podcast

GUEST RESOURCES:

Cannabis Curious? (feat. Ellen Scanlon)

Wed, 28 Dec 2022 08:00:00 -0400

This week, the host of the How To Do The Pot Podcast, Ellen Scanlon, joins us. Ellen educates us about the impacts of cannabis on women and how to approach healthy cannabis use. After experiencing the benefits of cannabis with her endometriosis journey, she is eager to help as many women as possible through cannabis education. Ellen talks about how cannabis can help with sleep, sex, and stress and how to understand what consumers are getting when buying cannabis. Tune in to this informative episode about cannabis and its benefits.

IN THIS EPISODE:

● [5:50] Ellen shares her story and what brought her to the cannabis world.

● [9:50] What are some of the myths around cannabis?

● [13:32] What should people look for to understand what they’re getting?

● [18:00] Hemp is a regenerative crop; Ellen explains how that works and what to understand.

● [19:23] What is the difference between medical and recreational marijuana?

● [24:03] A lot of cannabis research is on men; how do women know the impacts and what to understand?

● [27:20] How does cannabis help with sleep, sex, and stress?

● [35:10] Ellen highlights some of her favorite strains from her list of 12 Essential Strains.

● [38:15] What’s the story about munchies?

● [41:29] Is there a strain that acts as an appetite suppressant?

KEY TAKEAWAYS:

● If you live in a state where cannabis is not legalized yet and a store sells cannabis, there is no way to know if it is safe or has been tested. CBD is legal in all 50 states.

● There are different types of cannabis, depending on why you seek cannabis use, whether it is health, well-being, or fun; get knowledgeable about the different types. Keep track of your reactions when you try it - what you like, what you don’t like, etc. so you know the next time you purchase.

● Women’s cannabis tolerance changes around their cycle. This means that on the first day of your cycle, you may be able to take a much higher dose of cannabis (your tolerance is highest on the first day) vs. two weeks after your cycle.

QUOTES:

“It is important to keep notes of how you feel. If you try an edible, if you try a strain, if you try a cannabis beverage, and you either like or don't like how it feels, make sure you are paying attention to that because that’s really going to guide you towards your next experience.” - Ellen Scanlon

“Women’s tolerance for cannabis changes by up to 30% depending on where you are in your cycle. So the exact same weed, edible, whatever it might be, will be 30% more potent as you're leading up to your period. Day 1 is actually when your tolerance is at its highest, which works for me with endometriosis because I need to take stronger cannabis on day 1 - 4 of my period, and that same cannabis 2 weeks earlier would make me feel more high than I want to. So there are really really important ways for women to dial in how they feel.” - Ellen Scanlon

“The first tip that I would give is one that I want to tell everyone, which is that if you get too high, if you feel more intoxicated, then you want to have a CBD oil tincture around and put the oil tincture under your tongue for 30 to 60 seconds. You will come down; it will have a balancing effect. You'll feel more like yourself in about 15 to 30 minutes.” - Ellen Scanlon

RESOURCES:

How To Do The Pot Podcast

GUEST RESOURCES:

GUEST BIO:

As the host of How to Do the Pot, you’ll find Ellen Scanlon behind the mic, sharing stories about diverse, modern women and their varied experiences with cannabis, recommending the essential strains for women, and sharing the latest research on the mental and physical benefits of the cannabis plant. But what makes this former investment professional and health advocate jump out of bed every morning is her overarching mission to empower women to make more informed choices about their health and well-being.

Within Ellen’s vision of creating the best podcast for women, she offers a safe and welcoming space to learn more about cannabis.

Having released over 100 episodes on everything from sleep to sex, as well as a popular newsletter that reaches tens of thousands of loyal readers, it’s clear that Ellen’s work is striking a chord with many women curious about cannabis.

Nutrition Nugget: Toss It Out

Fri, 23 Dec 2022 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Tossing It Out. The days are over when you have to consume all the food on your plate. If the meal has served its purpose and is no longer needed, you have permission to toss it. That includes food that is gifted to you and even leftovers! Keeping food around does not turn it into nutritious fuel. If it creates stress or unnecessary temptation, just toss it! This goes along with anything in your house; if it doesn't serve you, get rid of it, and don’t beat yourself up! Like what you're hearing? Be sure to check out the full-length episodes and new releases every Wednesday on Spotify. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Top 10 of 2022

Wed, 21 Dec 2022 08:00:00 -0400

Today, Jenn and one of you, a listener, share their top 10 episodes of 2022. There have been so many great conversations this year so Jenn is highlighting some of the most popular episodes and important takeaways for you to take into the New Year. 2022 has been filled with discussions about listening to your body, managing your sleep, understanding the messages shared on social media regarding fad diets and exercises, and so much more. It was tough to choose only ten episodes from the year; tune in for a summary of favorites. We look forward to the conversations we will have in 2023!

IN THIS EPISODE:

● [6:17] Episode 132: Matters of the Heart and Metabolism.

● [10:34] Episode 134: SexEd for 2022.

● [15:04] Episode 172: Single Best Exercise You Can Do.

● [18:40] Episode 163: Health and Nutrition for Kids and Teens.

● [22:46] Episode 173: Wearable Health Tech.

● [31:11] Episode 157: Circa Your Circadian Rhythm.

● [34:26] Episode 169: How Your Immune System is Like Goldilocks.

● [37:57] Episode 151: Breakfast - Is it Really the Most Important Meal of the Day?

● [40:12] Episode 156: Ingredients IQ.

● [42:16] Episode 143: One Team: You and Your Body.

● [45:35] Thank you, listeners!

KEY TAKEAWAYS:

● Combining too many exercises can lead to fewer results because you aren't working either muscle to its max capacity. Step away from the message that you MUST do an intense workout to be in the best shape of your life. Focus on activity and movement - it’s been shown that the people who live the longest walk the most.

● Your gut health is vital for your immune system. Balance is what we’re after with our immune system. To accomplish optimal health, reviewing your lifestyle and food choices is essential. Understanding what to take when our immune system is down vs. on a daily basis.

● Health is all about your lifestyle. Choosing the best foods for your body, getting enough sleep, drinking water, and moving your body are great places to start. Learning what works for you, getting curious about the messages your body is sending, and healing your gut are the best things you can do for yourself and your health.

QUOTES:

“There’s genetics and epigenetics, and epigenetics are all about lifestyle. You can't change your genes, but you absolutely can change how your genes manifest. That’s all our lifestyle choices.” - Jenn Trepeck

“If once a week you are up between 10 pm-5 am for 2-3 hours, the body interprets that as a shift worker. It can take a couple of days for our internal clocks to recalibrate after we’ve had that experience of being awake in those hours. Even if we think of it just one day a week, if it happens once, it takes a few days to recalibrate; our biology living modern lives is that of a shift worker, which really messes with our circadian rhythms.” - Jenn Trepeck

“With years of dieting or following this plan and that plan, there are rules with those plans. We follow the rules instead of following ourselves and following our bodies. We teach ourselves out of paying attention to our bodies. So stop the rules; the rules make us ignore our bodies. A shift from the judgment of what our body is doing to the observation of what we are experiencing and what our body is trying to tell us by what it's experiencing.” - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Cabbage

Fri, 16 Dec 2022 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Cabbage. Although it’s not the sexiest vegetable around, Cabbage has some great benefits. It is a cruciferous vegetable with some fantastic healing properties. Loaded with anti-cancer activity and fiber, it can improve liver and gut health and regulate blood sugar. Cabbage contains choline, an essential nutrient our body cannot produce, which is also a huge benefit for vegetarians who may struggle to get choline otherwise. Add cabbage into your diet raw, lightly cooked, or fermented for the best benefits. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday on Spotify. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Habits for Energy, Stamina & Burn Out Recovery (feat. Olly Wood)

Wed, 14 Dec 2022 08:00:00 -0400

Jenn has noticed a big theme throughout 2022 around energy and burnout, so today’s episode is about recovery from burnout and maintaining stamina. Our guest today is Olly Wood, the owner of The Body Reset, who helps high performers with their health, lifestyle, and avoiding burnout. Olly walks us through why high-performers are likely to experience burnout and how they can set up their day to avoid it. He talks to us about how someone can formulate their nutrition in the morning to maintain physical and mental energy throughout the day. Olly discusses why a bad week is the best time to shift your lifestyle habits. Tune in today to learn how to set yourself up for success, avoid burnout, and time block your day!

IN THIS EPISODE:

● [5:57] How did Olly get into the health space, and what led him to work with high-performance professionals and burnout?

● [12:25] Why are high-performers so likely to experience burnout?

● [15:50] How do we focus on our body’s energy vs. our mental energy?

● [19:50] Is there a distinction between busyness and burnout?

● [23:42] What is the most significant shift we can make to avoid burnout?

● [26:50] How can someone formulate their nutrition for energy all day?

● [28:02] How do we understand when we’re recovered and ready for the next thing?

● [31:10] How to use time blocking for self-care.

● [33:13] What does it mean that a bad week is the best time to start?

KEY TAKEAWAYS:

● Active recovery vs. passive disengagement is the difference between busyness and burnout. Look at how you approach the end of your day - are you doing something to recover and set up your next day up for success, or are you disengaging from the world and zoning out? If you are disengaging, it's time to make some changes!

● Setting up your morning to win - eat by fueling your body, move your body in some way in the morning, and hydrate. Boost up your energy naturally, not with artificial energy (coffee). Be proactive with how you frontload your day.

● Use your activity as part of the recovery that you need. Choose your exercise as what would best fill your cup after the day. If you are feeling burnt out, an extreme workout likely isn’t the correct answer.

● Get honest about why you are delaying making the healthy changes you desire.

QUOTES:

“What are the things you're doing in order to be better tomorrow? You start to become very hyper-aware that it's not about being the hardest worker in the room today; it's about making sure you can still show up tomorrow and still put that extra step forward.” - Olly Wood

“If we look at the gut and are in tune with what we're eating, it's going to have a significant impact on our mood, our focus, and our clarity throughout the day. But understand that it can go the other way too. Our brain is going to impact our gut. Take the time to look at how we think of certain foods.” - Olly Wood

“Let's start with the structure of our day and actually setting up our morning in a way that's allowing us to win the day.” - Olly Wood

“We aren’t willing to be bad before we can be good; we need to explore the things that we aren't doing in order to get better.” - Olly Wood

“The bigger issue here is that we focus so much on what we have to do rather than what we want to do.” - Olly Wood

RESOURCES:

Body Reset - Olly Wood’s Facebook

GUEST RESOURCES:

Body Reset Website

Olly Wood’s Instagram

GUEST BIO:

Olly Wood is the owner of the Body Reset. A premium health coaching service focused on helping career-driven professionals and business owners elevate their energy, body, and mind. We have coached thousands of clients with a world-class coaching & specialist team in a uniquely integrated and aligned way to fix your gut, rebuild your energy, and feel confident in your own skin over 40.

Nutrition Nugget: Antifragile

Fri, 09 Dec 2022 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about AntiFragile, which is when something is improved from shock. Thinking of this from an individual standpoint shows that challenges allow us to learn and navigate situations, likely to create long-term payoffs. Learning from our mistakes allows us to experience a setback, learn from it, and come out on the other side feeling more empowered and stronger. It’s beyond resilience! Take note of how you are antifragile. You are stronger for every experience you’ve ever had! Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Salad With a Side of Fries Website

Salad With a Side of Fries Instagram

Stop Sprinting the Marathon

Wed, 07 Dec 2022 08:00:00 -0400

The New Year often leads to us setting resolutions, but how can we create a better relationship with our goals than trying to sprint to the finish line? Today we talk about how to tackle our best plan for managing our energy and health this time of year, setting ourselves up for the new year, and more! Jenn talks about slowing down and pacing ourselves to allow consistency in working towards our goals. Jenn also talks about how to measure progress and gives an excellent example of a daily check-in to help us live better through this hectic season and into the new year. Tune in today for amazing tips on navigating the holidays, setting yourself up for success in the New Year, and creating consistency in your life.

IN THIS EPISODE:

● [5:30] What does it mean to pace ourselves during the holiday season?

● [12:03] What is the three-bite rule?

● [12:53] How to protect your mental and physical well-being.

● [15:58] How to look at consistency over intensity.

● [16:55] What to use as a barometer for progress and a daily check-in?

● [21:42] How to make New Year’s Resolutions that you can stick to all year round.

● [27:22] What does January bring to the diet industry?

● [28:32] What are “red lines” that shut down our own mental conversations?

● [32:53] What Jenn thinks about when she hears “lifestyle.”

KEY TAKEAWAYS:

● Don’t go to the holiday parties starving; eat before you go to the event. This helps set you up for success, stay on track with your goals, and not go overboard on the chips, cookies, and other treats.

● Get specific with your New Year's Resolutions. Make them less intense but more consistent. Like I am going to move, in some way, every day, I’m going to eat vegetables every day instead of losing X amount of pounds.

● Starting your goals during the holidays can be a great time because, for most people, you have time off of work or school, so the downtime can be filled with creating new habits.

● Don't go from one extreme to the other. You shouldn't punish yourself in the New Year for what you enjoyed during the holidays. Indulging in December and getting super strict with a resolution is not a healthy swing.

QUOTES:

“This time of year, frankly all the time, but this time of year especially, it's the epitome of living in the gray area between the black and white. That is the holiday dinners, the work holiday party, the friends holiday party, all of those things; it's about a little bit every day of the quality stuff and a little bit of the indulgence. At the same time, rather than swinging between the all and the nothing.” - Jenn Trepeck

“In 2022, 5 out of 8 of the top resolutions were about health. It makes us realize that this is a priority for us. By calling it a resolution, we basically have a 90% chance of it not happening. So maybe that's not what we need it to be. Instead, we should aim to continue, rather than starting at the end of the year. Starting now what we think we want to do at the end of the year. So it's not a stop and a start; it's like we’re already doing it; it's just a continuation.” - Jenn Trepeck

“Recognizing that your consistency on the path that you are on is your answer, not, spoiler, the magic bullet that everyone's trying to sell you.” - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Glutathione

Fri, 02 Dec 2022 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about glutathione, the body’s master antioxidant. Glutathione is critical in gathering up the free radicals in the body, acting as a garbage man. Signs that someone is deficient in glutathione are anemia, build-up of acid, frequent infections, and higher body fat levels. Some things contributing to healthy levels of glutathione are getting the right amounts of sleep, exercising, and eating foods that naturally contain glutathione. Listen today to learn why glutathione is critically important for your overall health. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Salad With a Side of Fries Website

Salad With a Side of Fries Instagram

Conditioning Your Metabolism and Motivation (feat. Chad Tackett)

Wed, 30 Nov 2022 08:00:00 -0400

Today we are joined by personal trainer and weight loss expert, Chad Tackett. Chad is an online personal trainer and weight loss coach, helping his clients condition their metabolism for ultimate weight loss. Chad walks us through how to find the right foods for you that can be paired with exercise to easily achieve weight loss goals. He shares some excellent tips on how to stay motivated too, especially this time of year when there are temptations everywhere. Tune in today to learn simple and convenient ways to set yourself up for successful weight loss and health.

IN THIS EPISODE:

● [5:07] Chad tells us his story and how he got into online coaching.

● [7:15] Why don’t diets work?

● [9:42] What does it mean to condition your metabolism?

● [11:19] How does someone figure out the right foods at the right time?

● [14:22] Is there a “right time of day” to eat carbs?

● [16:10] How do people figure out the right balance for themselves?

● [19:50] How does fitness condition our metabolism?

● [23:20] How do people stay motivated during this time of year?

● [26:08] How does Chad help people stay on track when temptations are around?

● [30:05] What good “reward” ideas can people use when they hit a milestone?

● [31:00] What does Chad think about resolutions and handling the holiday season?

KEY TAKEAWAYS:

● Set yourself up for success; make it simple and convenient, and make it fit well with your lifestyle.

● Carbs are essential for weight loss. If it comes from the Earth, those are good carbs and are natural; those are key to add to your diet. Pair a good carb with protein and healthy fat to set your body up for success in losing fat.

● Each workout should be different day by day. Even if the movement is the same, use other equipment to help your muscles improve each time. This enables you to stay away from a plateau.

QUOTES:

“If it's not something you can do for the rest of your life, like, what’s the point of even starting because the weight’s just gonna come right back.” - Chad Tackett

“The more muscle you have, the stronger your body is, the more calories you just naturally burn, even when you're just sleeping.” - Chad Tackett

“Do cardiovascular exercises in between your sets. So if you're doing a set of bicep curls, for example, where you’re training your biceps, between your next set, just do something to keep your heart rate up because your heart rate is staying up from doing the bicep curl. Instead of letting it go back down and taking that minute or two of rest instead, just march in place, do jumping jacks or one of the other simple cardiovascular exercise movements that we’re doing, so that by the time you've done all your resistance training movements, you’ve gotten your resistance training done, but you’ve also got cardiovascular training done as well by keeping your heart rate up.” - Chad Tackett

RESOURCES:

Committed 100 Facebook Page

GUEST RESOURCES:

Chad Tackett’s TikTok

Chad's Freebie

GUEST BIO:

Chad has a degree in Exercise Science, Health, & Nutrition from Oregon State University.

He's been a certified personal trainer & weight loss expert for almost 30 years.

Chad started the world’s very first online weight loss program in 1995.

And he's been featured in more than 100 books, radio, and TV shows. Most recently he was featured on the Dr. Nandi show, which airs in 95 million homes in the US, and in 80 countries across the world.

Chad has helped more than 10,000 people online, showing them exactly how to activate their body's natural ability to burn fat 24 hours a day.

Nutrition Nugget: Hemp

Fri, 25 Nov 2022 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about hemp. Hemp has incredible health benefits and is a great option for a superfood. With high protein and fiber content, hemp is an excellent way to incorporate these macronutrients into a plant-based diet. Studies have shown hemp seeds may benefit heart health, skincare, PMS, and even gut health. Add just three tablespoons to your smoothies, salads, or protein shakes as a quick, easy way to get these beneficial nutrients. Disclaimer: hemp is not the same thing as weed; check with a doctor before adding it to your diet. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Wearable Health Tech: Apple Watch, Fitbit & More (feat. Ted Kritsonis)

Wed, 23 Nov 2022 08:00:00 -0400

Today we are joined by Ted Kritsonis, who studies a variety of tech products. Ted is talking to us today about wearable health tech. In this episode, we cover the best wearable tech Ted has seen and discuss the pros and cons of some of the most popular smartwatches on the market. He dives into the accuracy of wearables and the best way for consumers to use the products. Ted also gives some great tips on choosing the best device for the purpose consumers seek to understand. Tune in today to learn how to utilize wearable tech for your lifestyle.

IN THIS EPISODE:

● [4:51] How did Ted get into the tech field from journalism?

● [7:28] Ted’s favorite wearable tech products.

● [9:40] What's the best product for sleep tracking?

● [12:10] Ted discusses the pros and cons of the major smartwatches on the market.

● [16:10] What to consider when buying a smartwatch for yourself or others.

● [18:16] What should we know about WHOOP and Oura Smart Ring?

● [25:02] Ted discusses the accuracy of wearable devices.

● [32:03] How does what you eat tie into wearables?

● [34:10] How do the devices get our heart rate from the top of our wrists?

● [36:52] How should we understand the context that devices share?

● [40:50] Why should you take the data to the doctor to determine the next steps if something seems “wrong” on the wearable?

● [43:19] What does Ted think is next in this space?

KEY TAKEAWAYS:

● Different watches have different benefits, so when shopping for a smartwatch, determine what you want it to do and then shop for the best watch with those capabilities. For example, for runners, Garmin is the best.

● Accuracy is getting better, but the information isn’t 100%. Use the information as insight instead of final information. Use it to compare how you’ve done across a span of time vs. reading too much into the information. If something seems off, take the data to a doctor to help you understand.

● Your lifestyle habits, including sleep, nutrition, and physical activity, all tie into your health. The watch cannot give you all the answers, especially regarding the food you consume.

QUOTES:

“I always advise people to skip a year and go two or three years before you upgrade because then it’ll feel like there's a bigger jump. There are times when a feature comes out that people can get excited about. Where I feel like there's confusion, is the expectation that one company, because it has a reputation for making good products, is really good at making this type of product, and I have to call out the apple watch for that. A lot of people look at the apple watch and think that's the best and end all of smartwatches when it is not. If you're a runner, I would recommend a Garmin over an apple watch any day.” Ted Kritsonis

“Treat the numbers that you see as an insightful perspective. Thank it from, like ok, maybe I'm in the ballpark, and if that ballpark is dangerous, that could be a cause for concern. There's ECGs now on certain smartwatches; if there's something that seems off about the way your heart is working, the watch isn't going to tell you why, but go to your doctor and say, hey doc, I'm seeing this number on my device pretty consistently, what do you make of it?.” Ted Kritsonis

“I do suspect we will see more, especially on mental health. Mental health tracking, brain scanning, things on the cognitive side of health as opposed to just the physical activity.” Ted Kritsonis

RESOURCES:

Tednologic Podcast Twitter

GUEST RESOURCES:

Ted Kritsonis Twitter

Ted Kritsonis Instagram

Tednologic Podcast Instagram

GUEST BIO:

Ted Kritsonis has been a freelance journalist and photographer for 20 years, covering the tech industry. Having seen and tested thousands of products in that time, he’s grown a specialty in assessing various tech devices and understanding how tech has evolved over time. Ted has contributed to dozens of publications in Canada and the United States, including Android Central, Digital Trends, PetaPixel, and Android Police, just to name a few. Ted is based in Toronto, and you can find him on his podcast, Tednologic.

Nutrition Nugget: Chia Seeds

Fri, 18 Nov 2022 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. Jenn discusses chia seeds. Chia seeds pack a nutritional punch, which is why we think of them as a superfood! Through studies, it’s been shown that chia seeds can help to lower the risk of heart disease, triglycerides, inflammation, and blood pressure and may support weight loss. Add two tablespoons of chia seeds to smoothies, oatmeal, as a yogurt topping, or create chia pudding to get all the superfood benefits available to you! Like what you're hearing? Be sure to check out the full-length episodes, and new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

The Single Best Exercise You Can Do (feat. Jordan Syatt)

Wed, 16 Nov 2022 08:00:00 -0400

Today we are joined by fitness professional Jordan Syatt. Jordan has an online fitness coaching business and used to be Gary Vaynerchuk's personal trainer. During this episode, we talk about the value of walking and how it is the most underrated exercise people can do to improve their health. We discuss what is happening at a cellular level during walking and the intensities of other workouts. Jordan debunks some myths about various exercises and then gives some excellent tips for managing the holidays. Tune in today to learn the best way to take your health to a sustainable level.

IN THIS EPISODE:

● [4:15] Jordan Syatt talks about how he got into fitness and what he’s up to now.

● [6:57] What do celebrity trainers know that other trainers don’t?

● [7:55] Why is Jordan such a big fan of walking?

● [12:55] What is happening at a cellular level during movement?

● [14:30] What makes a workout “count”?

● [19:23] How do you get the most out of the walking movement?

● [21:35] What are Jordan’s thoughts on step count?

● [28:30] Jordan gives feedback on various exercise moves, such as mountain climbers, plank jacks, half-shoulder presses, and kettlebell swings.

● [40:17] Jordan’s top tips for managing the holidays.

KEY TAKEAWAYS:

● Walking is so incredible for your body, starting at the cellular level. The countries with the people who live the longest walk all the time! If you can’t walk, move in some way every day.

● Instead of losing weight as quickly as possible, find a program that you enjoy and will be sustainable, something that you can be consistent with for years, vs. burning out with a more intense program.

QUOTES:

“If you go with walking first, no one ever finishes a walk and says oh, I really regret that or says oh, I wish I didn't do that. Immediately you feel better mentally, physically, emotionally, everything feels better, and often the choices you make as a result once that’s over will be more aligned with what you’ve just done. So I’ve started pushing people to first things first is to walk walk walk and then other nutrition habits will come into play.” Jordan Syatt

“It's not about killing yourself; it's about getting enough of a stimulus to improve. It takes a relatively small amount in order to get that stimulus. It's really not that much that's required. Just a little bit, a little more, and we just want to get that stimulus over time.” Jordan Syatt

“Health is not just exercise; health is not just physical. We’re learning and understanding that mental health is a huge aspect of health as well. I very much believe that if you are going to be anxious if you don't get 10,12, 15,000 steps a day, if that's causing anxiety, that's doing more harm than actually getting steps for good. Without question, chronic stress is killing people left and right.” Jordan Syatt

“Inconsistent perfection is useless.” Jordan Syatt

“The walking piece is the most human activity there is.” Jenn Trepeck

RESOURCES:

Jordan Syatt Fitness Tik Tok

GUEST RESOURCES:

Jordan Syatt Fitness IG

Jordan Syatt YouTube

GUEST BIO:

Jordan Syatt is a short, bald, Harry Potter nerd with an affinity for Deadlifting and used to be Gary Vaynerchuk's personal trainer. Jordan began Syatt Fitness, his online fitness coaching business, from his dorm at the University of Delaware in 2011 and has become one of the industry’s leading experts in strength training, nutrition, and behavioral psychology. One of the only people in the world to deadlift 4x his own body weight, Jordan's work has been featured all over the world, including a variety of media publications such as CNN, The Huffington Post, Business Insider, Men's Health Magazine, Men’s Fitness Magazine, and Schwarzenegger.com

Nutrition Nugget: Paper Plate Exercise

Fri, 11 Nov 2022 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn’s walking us through her paper plate exercise. It’s one of her clients’ favorite tools to be prepared for a gathering, such as Thanksgiving. Jenn suggests finding a paper plate or piece of paper. Write all the food options you know on the back, circle your must-haves, underline the things you enjoy/plan to eat, and then flip the plate over and draw where each item will go. This mental rehearsal will help you show up at your event prepared with how your plate will look, so you’re more likely to stick to your plan (whatever that looks like)! Like what you're hearing? Be sure to check out the full-length episodes and new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Holiday a Different Way

Wed, 09 Nov 2022 08:00:00 -0400

Today we are discussing the best ways to prepare for Thanksgiving Dinner, or any gathering you may find yourself attending or hosting. During this episode, Jenn goes over some tips from the book The Art of Gathering, which talks about how to get the most out of events. She discusses how to honor other people’s time, some great things to implement as a host or as a guest, and even some great ideas to make your holiday gatherings unique. Tune in today to learn ways to shift your events to focus on connection and people, rather than food and logistics, creating a memorable occasion.

IN THIS EPISODE:

● [7:25] How did COVID impact Jenn’s last few Thanksgivings?

● [11:13] A new way of looking at Gathering - based on the book The Art of Gathering by Priya Parker

● [16:01] How can we honor other people’s time?

● [29:28] Creating an alternate universe experience at your event.

● [32:25] What would happen if you had a device-free meal?

● [35:47] How to create restrictions that don’t feel overwhelming.

● [38:00] How can you create one conversation at the table?

● [39:42] Creating a tone for the event upon welcoming people and how to end an event.

● [45:29] How to decide what role you can play if you aren’t hosting the event.

KEY TAKEAWAYS:

● When you get together for the holidays, everybody assumes people will have the same experience, but it can actually be quite different. Hosts will view it differently than guests. Guests without children will experience it differently than those who have children.

● As a host, don’t be afraid to set boundaries or ground rules to protect your energy and the purpose of the gathering.

● What things can you do to create a memorable experience for yourself? What contribution can you make? Leave your phone off or put it away, get people beverages, start a toast, create meaningful conversations, etc.

● The main thing is that connection and people are more than the food and logistics.

QUOTES:

“Who we say no to is just as important as who we say yes to.” - Jenn Trepeck

“Part of why people congregate in the kitchen is because it's such a confined space that it creates energy, and you feel the density and connection.” - Jenn Trepeck

"We've been misled. If you google how to be a host, it will talk about logistics and food instead of the people." - Jenn Trepeck

"How can you create one conversation at the table?" - Jenn Trepeck

“I always say 'keep the main thing the main thing;' how can we make the main thing people and connection more than the food and the logistics?” - Jenn Trepeck

RESOURCES:

The Art of Gathering Book

Nutrition Nugget: Black Cohosh

Fri, 04 Nov 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. In today’s episode, Jenn talks about Black Cohosh. This type of shrub found in nature has been turned into a supplement that women can use to support gynecological and mental health. It may have a similar effect to estrogen and can support hormonal balance. Studies show Black Cohosh may help with menopausal struggles, infertility, and PCOS. Talk to your doctor or pharmacist to see if this botanical could be helpful for you. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Jenn's Black Cohosh Product for US Listeners: https://bit.ly/jennblackcohoshUS

Jenn's Black Cohosh Product for Global Listeners: https://bit.ly/jennblackcohoshglobal

The Dialogue with Your Body (feat. Nina Manolson)

Wed, 02 Nov 2022 07:00:00 -0400

Today we are joined by Body-Peace® coach, Nina Manolson to discuss body peace. Nina talks about creating a relationship with our bodies and learning to be at peace with our current bodies. She discusses how we learn to tune in to our body’s language and how to create new neuropathways to have a more empowering relationship and dialogue with ourselves. Nina talks about the disconnect we experience when we beat ourselves up and how to rekindle that relationship. Join us today to learn more about creating body peace, approach ourselves with kindness, and appreciate our present place.

IN THIS EPISODE:

● [6:15] Nina discusses her past and what led her to this career.

● [11:34] What does body peace mean, and what does it look like?

● [14:30] Nina shares her poem Am I bigger than her?

● [15:57] Why do we beat ourselves up, and how can we move on from that mindset?

● [22:28] What is the first step to building a relationship with our body?

● [29:22] How do we learn our body's language?

● [37:13] How do we go through the class of learning to dialogue with our body?

● [39:28] What are neuropathways, and how do they work?

● [41:36] Nina talks to us about finding a term of endearment to use in conversation with the body.

● [43:30] How can we think about body peace through aging?

KEY TAKEAWAYS:

● Body peace is the relationship with our body. It means being happy in your current body, not wanting to change everything. How much of your life are you wasting your body when you could use that energy to do so many more amazing things?

● You can choose to be at war with your body or in a relationship with your body. You must become one with your body. This is the longest relationship in your life; if you are disconnected, your body shuts down. When we feel relaxed in our bodies, we feel good.

● Pause to actually listen to what your body is saying. You will get these answers by listening to your body’s sensations, such as aching knees, exhaustion, feeling vibrant, etc. Get curious about when and why those sensations appear in order to understand what your body is trying to tell you.

● Our bodies will change throughout our lives. Learning to be body-current can help you through aging. Have the mindset that ‘this is my current body’, and ask how you can support, engage, and nurture your current body?

QUOTES:

“When we're always criticizing our bodies, always like, oh, we didn't do it right, that's a foundation of insecurity and instability.” - Nina Manolson

“When we approach ourselves with kindness, with care, with this kind of slowed down style instead of this hustle hustle hustle, go go go style, then that door opens to what is the issue underneath that really needs to be addressed and healed? What's going on? Am I afraid that I won't be loved, am I afraid that I'm not acceptable, am I afraid that I don't have enough social currency as the woman in the size 00, right? So what's going on here? And so, self-compassion is way more powerful now; self-love, self-compassion, and kindness is not the same as giving up on ourselves. It's actually being deeply connected to ourselves, deeply respectful to ourselves, and deeply on our own side.” - Nina Manolson

“When we’re more expressive, we are doing our actual work in the world. What we’re meant to do here. When we’re obsessed with our body, with our food, all of our energy is going to this tiny little loop of dieting, and we’re pulling away our energy from a world that desperately needs us, we’re leaking our power.” - Nina Manolson

RESOURCES:

FREE Practicing Body-Peace Journal

Jenn's Black Cohosh Product for US Listeners: https://bit.ly/jennblackcohoshUS

Jenn's Black Cohosh Product for Global Listeners: https://bit.ly/jennblackcohoshglobal

GUEST RESOURCES:

Nina Manolson’s Website

Nina Manolson’s FB

Nina Manolson’s IG

Nina Manolson’s YouTube

Free Nourished Woman Nation Facebook Group

Body-Poems

GUEST BIO:

Nina Manolson is a Body-Peace® coach. She helps people end the war with food and body and finally feel truly at home in their body—as it is. She is known for her deeply feminist, anti-diet, body-peace approach. She brings her 30 years experience as a therapist, Nationally Board Certified Health & Wellness Coach, Body-Trust® Guide, and Psychology of Eating Teacher to helping women create a respectful and trusting relationship with their food and body.

Nina’s Body-Peace work is all in service of helping people get off the diet roller-coaster and into a compassionate and powerful way of eating & living, which creates a positive, long-lasting change in and with their bodies. Her courses, coaching, and poetry positively change the conversation that women have with their bodies. She also writes Body-Poems as a way to encourage a shift in the way we talk to and about our bodies.

Nutrition Nugget: Ozempic

Fri, 28 Oct 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Ozempic. We see celebrities and other wealthy people get a prescription for Ozempic, a medication for type 2 diabetes, to use as a weight loss tool. Jenn talks about how it is risky to take a medication like this for its non-intended use. Instead, focus on fiber, quality fat, and protein in every meal. Optimal health and vitality require a bio, psycho, and social approach. Like what you're hearing? Be sure to check out the full-length episodes and new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

How Your Immune System is Like Goldilocks

Wed, 26 Oct 2022 07:00:00 -0400

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, and bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

In today’s episode, Jenn discusses everything related to our immune system. She breaks down each component of the immune system, how they work, and what can positively and negatively impact these areas. She talks about autoimmune diseases and how to manage them. Jenn also discusses food sensitivities and allergies and how to catch them before they become full-blown issues. Tune in to learn how to keep our bodies and immune systems happy and healthy.

IN THIS EPISODE:

● [6:02] Understanding the immune system.

● [8:41] Understanding white blood cells.

● [10:50] What are antibodies?

● [14:39] What is the complement system?

● [16:38] What is the purpose of the spleen?

● [17:52] What is bone marrow?

● [19:32] What is the thymus?

● [21:24] What do we overlook as part of the immune system?

● [29:50] Lifestyle pieces that suppress our immune system.

● [34:13] Disorders of the immune system.

● [37:27] What is autoimmune? Overactive vs. underactive immune system.

● [40:36] What are food sensitivities, and how does our immune system impact them?

● [43:40] What foods should we avoid to keep our immune systems functioning well?

● [47:00] What nutrients are most beneficial for keeping the immune system in balance?

● [58:40] What does aloe help with?

KEY TAKEAWAYS:

● Sometimes when you aren’t feeling well, detoxing is happening in your body. Leave it alone, drink tea, and go for a walk, but don’t try to suppress the process so the healing can complete.

● Our skin makes sure that we aren't falling ill from everything we come in contact with. It is also an organ and can show many things occurring inside our bodies. Typically when they show up on the skin, we have another issue going on inside the body.

● Your allergies can change. Every seven years, our bodies change which can change our allergies!

QUOTES:

“Our body, our immune system, remembers all of the things that it has fought, ever. And our blood cells are known as memory cells. That means that when something shows up again, it recognizes it, it can destroy it, and it doesn't make us feel sick in the same way. So there's massive support that we get for our overall health from the immune system, way beyond just thinking that it turns on when we need it. It's here all the time in so many different ways.” - Jenn Trepeck

“The role of a fever is essentially the body raising its temperature to kill the pathogen. Sometimes a fever can be really helpful; certainly, it can be uncomfortable, and we may take some things to help with the fever because if the fever gets too high, there can be issues there, but a fever triggers the body to do other things too. To start to repair, it's a function of the immune system, so it's an indication that our immune system is turning on and working and fighting something.” - Jenn Trepeck

“Just like Goldilocks, we’re looking for it (our immune system) to be just right.” - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Pumpkin

Fri, 21 Oct 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about pumpkins. Not the kind you carve, but pie pumpkins or canned pumpkin. She discusses all the macro and micronutrients they are loaded with and the health benefits they offer. Listen to some great ways to add pumpkin to your everyday diet! Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

VegInspired Community Facebook Group

The Spectrum of Vegan (feat. Kathy Davis)

Wed, 19 Oct 2022 07:00:00 -0400

In today’s episode, Jenn is joined by Kathy Davis, plant-based lifestyle and mindset coach, the CEO of VegInspired, and the author of three cookbooks! Kathy walks us through the spectrum of a vegan diet. She gives some incredible tips about moving towards a vegan or wholefood plant-based way of eating. Kathy talks about creating an individualized vegan-based diet and how it is not a one size fits all way of eating. Jenn and Kathy talk about the holes in trendy documentaries and even do some myth busting! Tune in today to learn how to simply transition your diet with these tips and tricks.

IN THIS EPISODE:

● [6:32] Kathy talks to us about how she shifted her life to a plant-based vegan lifestyle.

● [10:05] What does Kathy want people to understand about the vegan spectrum?

● [14:10] How can someone start moving towards more plants in a very healthful way?

● [16:45] Plant-based vegan snack ideas.

● [19:36] How to match the flavor and texture of your favorite foods when switching to plant-based eating?

● [23:35] Understand your WHY for switching your diet.

● [27:33] How do we think about lifestyle things when we think about going vegan?

● [33:11] Kathy plugs the holes she’s found in the trendy documentaries that are popping up.

● [38:48] Myth Buster #1: It takes too much time.

● [40:47] Myth Buster #2: It costs too much money.

● [43:12] Myth Buster #3: It’s too hard to meal plan.

● [45:56] Kathy’s last piece of advice: Eat more plants!

KEY TAKEAWAYS:

● Start looking for how you can add more vegetables and fruits to your meal, such as a larger portion on your dinner plate or starting your meal with a salad. Look for low-hanging fruit to start taking baby steps and evaluate how you feel! Simply put: Eat more plants.

● Each person’s journey is different. You have to do what's best for you. It really is your journey; decide what is ok for you (honey, leather clothing, etc.), but the “vegan” or “plant-based” label doesn't have to be one size fits all.

● Not all vegan food is healthy food. So many processed items in the market today are unhealthy - many of the “fake meats,” Oreos, etc. Just because it qualifies as vegan doesn’t mean it has health benefits.

QUOTES:

“If I hadn't increased the foods that were familiar to me, I probably wouldn't be able to make that transition that fast.” - Kathy Davis

“We don't want perfection to be the enemy of progress.” - Jenn Trepeck

“When you start to lead with intention toward your goals, you find that it's much easier to stick with them.” - Kathy Davis

“Don't try to replace cheese; make a new recipe without cheese. So your tacos, you're not going to replace the cheese by using guacamole; you’re gonna make a taco with guacamole. Just that simple mindset shift can be a game changer for people when making that transition.” - Kathy Davis

“We are a society of overconsumption of all things. And in this way of eating, in changing a lifestyle, in deciding how you want to live your life, you have to decide who to listen to. My advice is always to listen to someone who has what you want and who's been where you are. They know what you're gonna go through, and they have the result that you’re looking for.” - Kathy Davis

RESOURCES:

FREEBIE for the audience - Meal Plan with Recipes and Grocery List

VegInspired Facebook Page

VegInspired Instagram

Veg Inspired Website

Kathy Davis LinkedIn

GUEST BIO:

Kathy Davis is a plant-based lifestyle and mindset coach, the CEO of VegInspired, and the author of three cookbooks: The 30-Minute Whole-Food Plant-Based Cookbook, The Super Easy Plant-Based Cookbook, and The Budget-Friendly Plant-Based Diet Cookbook. Kathy empowers high-achieving professionals to eat more plants and leverage the power of food to meet their personal and professional goals.

Kathy has been eating and creating vegan meals for more than eight years. Over the past two and half years, she shifted her daily habits to follow a whole-food, plant-based lifestyle. She experienced amazing results: 40-pound weight loss, renewed energy, a newfound sense of joy, and a healthier mind and body! Kathy’s brand, Veginspired, is dedicated to providing high-achieving professionals and entrepreneurs with the resources to make a similar transformation. She is eager to guide others on their journey so that they can make a more significant impact in the world.

Kathy and her husband, John, are living their plant-based dream while simultaneously traveling the United States in an RV with their cat. They’ve been to 29 states and 20 national parks so far and have a goal to visit all the US national parks!

Nutrition Nugget: Stop Starting Over

Fri, 14 Oct 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about how to stop starting over. Think of everything as just continuing. When we think of it as starting over, it implies that we failed. We are living a life that includes variation! Just keep going, allow for the holidays and vacations, and then keep moving forward with your lifestyle. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Down and Dirty Part 1 Episode

The Down & Dirty (Part 2): What Your Poop Says about Your Health

Wed, 12 Oct 2022 07:00:00 -0400

In today’s episode, Jenn discusses the down and dirty of what our poop tells us about our health. She shares what frequency, consistency, size and shape, and color all tell us about how our intestines work and what the food quality is doing for our bodies. Changes in your bowel movements can be a sign of something going wrong in your body, so tracking what your stool looks like over time and the food you are eating is a great way to keep tabs on general health. Tune in today to learn how much elimination is in our control.

IN THIS EPISODE:

● [04:53] What can our poop tell us about our health?

● [07:59] What is our poop made of?

● [09:30] What does frequency tell us? How to find each person's “normal”.

● [17:25] What does consistency tell us?

● [24:55] The Bristol Stool Scale - What size and shape tell us?

● [32:24] What does the size tell us?

● [36:18] What do different colors tell us about our poop?

● [46:25] How do we put all of this together?

● [52:09] What about probiotics and prebiotics?

● [53:55] How does this come together with our lifestyle choices?

● [54:17] You can train yourself for elimination.

KEY TAKEAWAYS:

● A person poops 5 tons in a lifetime!

● It's about knowing what your typical bowel movements are and looking for changes. Areas on each end of the spectrum (hard small poop, or diarrhea) could be causes for concern and something to look at with your doctor.

● You can have more than one type of poop in a day. It all depends on what was consumed. If issues are going on for a week or two, it’s time to seek help.

● Fiber is vital to our stool. We want our fiber to come from our vegetables and fruit. Fiber needs water to do what it needs to do; our stool is 75% water.

● Exercise is a big part of elimination. Quality fat helps move things through your body. The fiber guideline is a minimum of 25g per day. The water guideline is eight glasses of water.

QUOTES:

“Female colons are longer than men's colons because they have to navigate more around organs.” Jenn Trepeck

“Transit time is 18-72 hours. That's why keeping track of our food and activity and all these things is so important because mentally, we go to the most recent thing; that's not really how the body works. So it makes the argument for keeping track of all these things on paper instead of in your head, we certainly have the recency bias, and it requires tracking over a longer period of time so that we can say every time that happened, what happened three days before?” Jenn Trepeck

“What could cause us to have signs of constipation? Is it water? Is it fiber? Is it mainly that we need some better fat? The other piece is to think about some medical conditions or if you are taking medications. These could impact it; it might have nothing to do with your nutrition choices.” Jenn Trepeck

“If we don't get enough fiber, if we don't eliminate enough, we see higher rates of disease.” Jenn Trepeck

RESOURCES:

Nutrition Nugget: Chromium

Fri, 07 Oct 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Chromium, an essential trace mineral that helps regulate insulin and blood sugar in our bodies. Although chromium is naturally found in most foods, it is a small amount. If we do not consume enough whole foods such as fruit, vegetables, and minimally processed foods, then a chromium supplement might be necessary. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Jenn's Favorite Products with Chromium

Self-Made U Website

Self-Made U Facebook

Self-Made U Private Facebook Group - The Student Union

Tracy Pleschourt Instagram

Solving the Mind Math (feat. Tracy Pleschourt)

Wed, 05 Oct 2022 07:00:00 -0400

In today’s episode, we are joined by life coach and Founder of Self-Made U, Tracy Pleschourt. Tracy tells us about Mind Math. As a key piece of her program, the mind math helps her clients connect their thoughts and feelings to their results in all areas of their lives. She talks to us about where our thoughts come from and how we can work on them to improve our day-to-day lives. Tracy also talks about how the primitive part of our brain works and why we can feel stuck and like there are no options other than staying where we currently are. Tracy gives helpful advice about shifting our mindset to an “it’s possible” state of mind and moving forward towards our goals. Tune in today to learn how to get conscious about your thoughts and reframe them to live your best life.

IN THIS EPISODE:

● [2:40] Tracy introduces her work and what’s new in her business.

● [8:02] How did Tracy get into her industry, and what struggles made her pivot?

● [12:32] What does Mind Math mean?

● [17:38] How can we start to recognize the thoughts that are the precursor to a feeling?

● [23:54] Where do our thoughts come from, and how can we work with them?

● [29:30] Making decisions from data and not from drama.

● [33:25] How do we help new thoughts and feelings guide our actions?

● [37:13] What does Mind Math look like on the professional side of life or in other areas of our lives?

KEY TAKEAWAYS:

● If you try on a thought, “it’s possible that I haven't yet learned…” you start to feel something different: curiosity or the possibility of moving into a new space. If you are curious, you’ll look for new resources and data to show a new possibility is available.

● When you are feeling uncomfortable or stuck, check in with yourself on how you are feeling. Ask the question of WHY you are feeling that way, and you’ll learn what your thought is.

● Your primitive brain is there to keep you safe. You have to see the thoughts as they are and interrupt them as they come along. If you can accept that this is a primitive part of your brain and there is nothing wrong with you, you can start releasing the condemning narrative. Look at the thoughts without shame or judgment. You can train your brain to respond vs. react.

QUOTES:

“Nobody teaches why you're actually overweight in the first place. They just hand you this checklist and say, Okay, go on your way and just check all those boxes. The act of doing can absolutely create change. But if you're going for sustainable change, you have to understand how you got there in the first place.” - Tracy Pleschourt

“I tell people just sit down every morning, take five minutes, do a brain dump, start off with how am I feeling and why? The answer is the way to the thought you're thinking.” - Tracy Pleschourt

“Sometimes what we need is to understand that the survival part of the brain is just trying to do its job. Thank it for doing its job, remind it that we are actually safe, that our life isn't in danger, and then go into that next piece, get a little distance, so we aren't judging it.” - Jenn Trepeck

RESOURCES:

Self-Made U Private Facebook Group - The Student Union

GUEST RESOURCES:

Self-Made U Website

Self-Made U Facebook

Tracy Pleschourt Instagram

GUEST BIO:

Tracy Pleschourt, the Founder of Self-Made U and the Host of Secrets of the Self-Made Podcast, helps men and women create Self-Made wealth and wellness through life coaching. Tracy has mastered and now teaches the critical skills necessary to manage your mind and overcome any obstacle, including overeating, overdrinking, time management, and career & relationship changes.

Just a few years ago, Tracy was a successful advertising executive. Stifled by the rigorous, time-consuming demands of the corporate world, she traded in her 20 years of advertising to pursue her real passion: life & weight loss coaching.

Tracy is a student of her own work and has stopped overeating and overdrinking, and created a multi-six-figure business while mastering metabolic health. Today, Tracy coaches people all across the country who want to become a student of themselves and do the same transformational work.

Tracy dedicates her work to ambitious, life-long learners yearning for answers and seeking a better way to create the results they desire and deserve. She instills confidence and a call to action that leads to unlimited wealth and wellness.

Nutrition Nugget: Spicy Food

Fri, 30 Sep 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about spicy foods and capsaicin. There are many claims about how spicy foods improve your metabolism and help you eat less. Jenn discusses the different studies and tests that have been done on capsaicin (a form of spice), which may slow the growth of and destroy cancer cells, increase endorphins, help with stress and low mood, and even improve digestion. Overall, the benefits are relatively mild from the studies she has seen, but it’s definitely worth giving a try and looking to see how it works for yourself! Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Jenn's Capsaicin Supplement for US Listeners

Jenn's Capsaicin Supplement for Global Listeners

What is Clean Eating?

Wed, 28 Sep 2022 07:00:00 -0400

In today’s episode, Jenn discusses clean eating. She talks about her pet peeves around what clean eating has become and how it has gotten away from its guiding principles. Jenn talks about the confusion that clean eating has led to, from conversations with others to how food is packaged and advertised. Jenn then transitions into what clean eating means to her and how we want the importance to be focused on how each individual feels, avoiding allergens, and eating closer to nature. Tune in today to learn more about how clean eating is an individualized way of eating and how to implement it into your life.

IN THIS EPISODE:

● [5:53] Jenn’s pet peeves around “clean eating.”

● [14:50] Myths around clean eating.

● [17:53] What are Jenn’s thoughts around Whole 30?

● [19:27] What are you actually supposed to eat?

● [22:05] What is the risk when focusing on “clean eating”?

● [28:10] What was clean eating designed to mean?

● [30:50] Adjusting clean eating around allergens.

● [36:35] What is C.R.A.P.?

● [40:13] How to look at and think about packaged ingredients.

● [41:24] Guiding principles to eating well for your body.

● [43:22] What is non-food eating?

● [44:30] How do we manage to reduce sugar?

KEY TAKEAWAYS:

QUOTES:

"Something might be labeled clean but that doesn't inherently mean it's healthful.” - Jenn Trepeck

“My approach with clients is to figure out a plan where the tracks won’t break in 30 days.” - Jenn Trepeck

“If the tracks broke and we feel like we failed, it's not us, it's the track. This plan is what didn't allow for life, and therefore it's not the plan for life.” - Jenn Trepeck

“I think a big piece of clean eating that is still different for each person is minimizing the allergens.” - Jenn Trepeck

We don't want perfection and purity to be the enemy of good and improvement." - Jenn Trepeck

RESOURCES:

Jenn's Capsaicin Supplement for US Listeners

Jenn's Capsaicin Supplement for Global Listeners

Nutrition Nugget: FFF

Fri, 23 Sep 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Failing Forward Fast. We learn more from what doesn’t go as planned than from the perfect day; our failures hold the actual lessons. Failures allow us to reevaluate every situation and experiment with what works for each of us individually. So let those mistakes happen! They will help you learn to navigate any situation. Keep learning and growing so we can live our happiest and healthiest lives. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Optimize Your Fertility Instagram

Optimize Your Fertility Facebook

Ami Chokshi Fertility Website

Freebie from Ami

Infertility & IVF: What Else Can I Be Doing? (feat. Ami Chokshi)

Wed, 21 Sep 2022 07:00:00 -0400

In today’s episode, we are joined by Integrative Fertility Coach, Ami Chokshi. Ami talks to us about the role that our health and lifestyle choices play in egg and sperm quality. She gives great tips about what to look for in our health and how to create optimal reproductive health. Ami breaks down what we can do in our daily lives with nutrition and sleep habits, as well as reducing stress, inflammation and more to increase our chances of successful implantation. Tune in today to learn more about changing your lifestyle to improve reproductive health.

IN THIS EPISODE:

● [5:50] Ami takes us through her history of wanting children and learning about health.

● [10:41] Ami explains egg quantity and egg quality.

● [11:48] What can women do to improve their egg quality?

● [13:17] Are there specific foods to improve egg quality?

● [14:39] What are some hormones we should pay attention to, and what things can women do to help balance those hormones?

● [17:00] What role do environmental toxins and exogenous estrogen play in hormone balance?

● [18:35] Where can we start to clean up the toxins in our environment?

● [22:09] What goes into the sperm side of the equation?

● [25:47] What can we do to improve the chances of successful implantation?

● [27:17] What markers of inflammation should someone look for, and what can they do to fix it?

● [29:31] How do we know what resources to trust regarding infertility (especially on Dr. Google)?

● [30:31] What are the best things we can do for our reproductive health?

● [33:22] How do you build a web of support during this challenging time?

KEY TAKEAWAYS:

● Managing stress impacts your sleep, digestion, and overall health, which affects your sex hormones. Insulin and cortisol have a significant impact on our sex hormones. Incorporate fiber, protein, and fat in every meal.

● Anywhere you are feeling pain, it is likely inflammation. Focus on blood sugar balance, nutrient density, quality sleep, and stress management to reduce inflammation in the body.

● It is not a moral or human failing to have challenges around fertility. You are not alone in this, and it's not your fault.

QUOTES:

“I believe fertility is a function of your overall health and when you get your overall health in order, your fertility follows.” - Ami Chokshi

“Essentially it's not one meal for me, and another meal for him. It’s everybody choosing the same things, everybody working on eliminating those toxins, everybody managing stress, you know, doing all of those pieces.” - Jenn Trepeck

“So that you have better chances of successful implantation, managing your stress is a big one, and this time a lot of women are dealing with a lot of stress, fear, uncertainty, and it's hard to not spiral into the what-ifs. So during this time, what I really recommend is, of course, all of the food-related things, but doing one thing a day that brings you joy so that you're putting some time and effort into yourself.” - Ami Chokshi

RESOURCES:

Optimize Your Fertility Instagram

GUEST RESOURCES:

Optimize Your Fertility Facebook

Ami Chokshi Fertility Website

Freebie from Ami

GUEST BIO:

Ami Chokshi is an Integrative Fertility Coach. She specializes in helping her clients create a lifestyle that optimizes their health and fertility as well as guide them through the IVF process. She supports her clients to improve egg and sperm health, balance key hormones, lower inflammatory markers, build resilience and a productive mindset, and reduce the anxiety and stress around infertility and fertility treatments.

Ami’s work stems from her 3-year personal experience with infertility at the same clinic where she currently works. She is a Board Certified Health & Wellness Coach and a Functional Nutrition Coach. She lives in CT with her husband, son, and two dogs.

Nutrition Nugget: Saffron

Fri, 16 Sep 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Saffron Extract. Studies show that Saffron has incredible effectiveness against various health issues. These include depression, PMS, cancer, macular degeneration, blood sugar, insulin sensitivity, and more. There have been studies on children and young adults, and those who took Saffron Extract experienced better mood and focus. Saffron is expensive, but there are pill forms that are much more affordable. With all these health benefits, it could be a great natural supplement to try! Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Jenn's Saffron Extract Supplement, US/Canadian Listeners

Jenn's Saffron Extract Supplement, Global Listeners

Health and Nutrition for Kids and Teens

Wed, 14 Sep 2022 07:00:00 -0400

On today’s episode, Jenn dives into one of the most requested topics - health and nutrition for kids and teens. This episode is pointed toward families with kids ten to seventeen who are either starting to feel uncomfortable with their body, curious about health and nutrition, or told by a doctor they need to do something to improve their health. Jenn discusses how to give kids confidence, teach them appropriate portion sizes, create positive habits, and empower them to make good choices most of the time.

IN THIS EPISODE:

● [3:07] Jenn discusses the kids and family program that she offers.

● [7:20] What can be the challenges in getting kids to eat healthily?

● [9:49] How do we start empowering children and teach them that new ways of eating are a process?

● [10:24] Helping kids and teens understand what the goal is. Why is their health important to them?

● [14:28] Helping kids understand food groups and teaching them how and why to eat healthy.

● [18:28] Jenn talks about portion sizes in ways appropriate for the age of the child.

● [21:30] The use of the phrases “more or less (fewer).”

● [25:00] Understanding what hunger and fullness feel like.

● [26:30] What does it look like when kids aren’t in control of their food choices?

● [30:30] Jenn dives into what movement/activity could look like for kids.

● [34:01] Creating habits around what we do most of the time.

● [38:22] What does peer pressure look like around building your wellness community? What are internal pressure and external pressure?

● [41:04] What are the signs and symptoms of stress?

KEY TAKEAWAYS

● It's about empowering children to understand their food choices. Ask them what they are willing to do and what they aren’t willing to do. The goal is to cultivate confidence.

● Energizers vs. energy zappers - having kids understand food groups - what is protein, fiber, and fat? What are quality carbohydrates?

● “Fridge First” helps us increase the quality of food we get each day. Food can be cooked in various ways and taste differently in each way. Encourage trying foods prepared in different ways.

● “Most of the time” - Eating a certain way, getting protein, fat, and carbs in, and having the family eat a certain way - most of the time. There will be exceptions to the rules, which results in a healthy relationship with food.

● All you can do is all you can do. And all you can do is enough. Don’t add to the challenges; just focus on how you can make it happen.

● We often don't have to focus on the food; we need to focus on all these other things - exercise, fresh air, stress, homework etc.

● Keep moving forward and keep getting better. We learn and we grow as we go!

QUOTES:

● “It doesn't matter to my client who is 11 years old and who isn't necessarily doing the grocery shopping. It's about empowering her to understand the food choices and understand the impact of the food choices so she can make the choice for herself vs. everybody else trying to control it all and her choosing something, and everybody saying, “are you sure” that’s not helpful.” - Jenn Trepeck

● “Especially for kids and teens, it’s about teaching them the tools that will last forever, that they can do forever.” - Jenn Trepeck

● “Part of this whole process is increased awareness. When we go back to energy, when we go back to the checklist of the things we want to tackle in a day, we can see where things are happening or where things aren't happening and why that’s the case, and we can start to draw the connections.” - Jenn Trepeck

RESOURCES:

Jenn's Saffron Extract Supplement, US/Canadian Listeners

Jenn's Saffron Extract Supplement, Global Listeners

Nutrition Nugget: Overnight Oats

Fri, 09 Sep 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Overnight Oats. Overnight Oats are all the hype lately, which means companies are jumping on board to make options you can buy in the store. But are store-bought overnight oats just as healthy as homemade overnight oats? And are overnight oats really healthier than regular oatmeal? After researching the ingredients and macros in the store-bought options, Jenn has come to the conclusion that it is better to make them yourself, of course with some adjustments to balance the protein, fiber and quality fats to keep even energy and even blood sugar. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Managing Energy, Expectations and Ourselves (feat. Corey Anker)

Wed, 07 Sep 2022 07:00:00 -0400

In today’s episode, we are joined by Life and Executive Coach, Corey Anker. Corey joins us to discuss the best ways to manage our energy, our expectations, and ourselves when it comes to our goals. We dive in to talk about goal setting, the obstacles we may encounter, and how to really anchor into our goals so we can continue forward even when times get tough. Lastly, we cover how to create trust between ourselves and the process, even when it’s taking longer than anticipated. Tune in to listen to this episode packed with powerful nuggets to propel you forward in your life.

IN THIS EPISODE:

● [1:27] Introduction to Corey Anker.

● [5:57] Corey tells us his story from a child to now.

● [10:20] What’s behind our tendency/desire to want to wait for a milestone to start?

● [13:42] How do we find the significant thing that we are yearning for?

● [15:46] How do we stick with our goals?

● [18:37] How can we manage ourselves and our energy to keep moving towards our goals?

● [21:30] How do you prevent overwhelm, when everything feels urgent and important?

● [26:45] How do we manage expectations throughout our journey?

● [33:28] What do people misunderstand about managing themselves and their energy?

● [37:40] How do we create trust with ourselves and the process in a place of doubt?

KEY TAKEAWAYS:

● There is a cost and benefit to every change we make. To stay motivated, get connected to the value the change will give you. Why do you want the change? Become aware of the obstacles you will encounter, so you aren’t surprised when they pop up. Understand what will challenge you so you can plan and be prepared.

● Patience is critical when you are changing your habits. When you say yes to making a change, you are committing to something, and in turn, you will have to let go of something else. What are you willing to let go of, and what will you continue to push towards to allow the roots of your habits to grow? It's a slow process but a worthwhile process.

● Trust yourself; when something isn't working, stop and look at what’s happening. Stop trying to push even harder. Look for other sources of fuel and motivation. Let go and re-set. Are you on a path that connects you from where you are to where you want to be?

● Get honest with yourself. How do you behave when no one else is looking? How do you feel when you look yourself in the eyes? How do you relate to yourself? That’s the most important thing. Your small choices will eventually lead to results showing up and making a difference.

QUOTES:

“The right motivation is the one that lasts.” - Corey Anker’

“I think it's important to understand where our expectations are coming from. Are they a mechanism to help us climb forward and intentionally grow and develop and go after something we genuinely want, or do we use them to create a new surrounding? Because sometimes we can really harm ourselves with pressure and comparison.” - Corey Anker

“Energy management really comes down to knowing thyself.” - Corey Anker

“When things get overwhelming, go back to fundamentals. Slow Down. Make sure there's space for your needs. Write a list; if you have one big list and you're really stressing out today over a number of things, make a micro list.” - Corey Anker

“Am I on a path that connects me from where I am to where I want to be?.” - Corey Anker

“All these other things and these expectations and all this stuff that’s outside, I think tends to eat away at our energy. And if we come back to cultivating what is for ourselves, we need to look in the mirror and add those grains of sand to the vase so we aren’t depleted in the same way. You know, burnout isn’t a thing when we know that's what our focus is.” - Jenn Trepeck

“The moment you start is the win.” - Jenn Trepeck

RESOURCES:

corey@thechiselcollective.com

GUEST RESOURCES:

Corey Anker’s Facebook

Corey Anker’s LinkedIn

Ankerline Website

Corey’s Email:

BIO:

Corey Anker is a Life & Executive Coach — specializing in Performance, Transition, and Leadership Development — and he’s been running a successful private practice for the past twelve years. He’s coached numerous leaders across multiple sectors, including top professionals at companies like Wayfair, Industrious, and the Today Show.

Corey understands how to approach any dynamic, goal, or relationship and be a catalyst for growth and positive change. He is a member of the International Coach Federation (ICF) and an affiliate of Accomplishment Coaching, where he spent six years training other coaches.

Through coaching, writing, and public speaking, Corey has been able to educate, inspire, and empower others. In 2022 he launched an online Leadership Development Program and Community called Chisel Collective.

He currently lives with his wife and three young children in Boynton Beach, Florida.

Nutrition Nugget: Brazil Nuts

Fri, 02 Sep 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Brazil Nuts. Brazil Nuts are packed with micronutrients that support metabolic health. Their highest micronutrient is selenium. Selenium is great for the thyroid and influences the immune system and cell growth. Brazil nuts also offer cardiovascular health benefits and more! The recommended serving size is only 1 to 2 brazil nuts per day! Add them into your routine and see what benefits you notice! Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Q & A: Fitness

Wed, 31 Aug 2022 07:00:00 -0400

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, and discusses wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

On today's episode of Salad With A Side Of Fries, we are answering listener questions about fitness. We dive into questions about the best types of exercise, when to exercise, how exercise should change as we age, and then a few questions about the best nutrition to fuel activity. Tune in today to hear this episode packed with great information, regardless of whether you are just starting out or have been moving your body for years!

IN THIS EPISODE:

● [3:55] Do you need to work out every day?

● [5:19] How long should you work out?

● [6:29] How do you know where you start, and how do you stay motivated?

● [9:15] When is the best time of the day to exercise?

● [11:53] How often should you rest (recovery)?

● [13:54] Do weights or cardio matter more for weight loss?

● [18:38] Does the order of cardio and weights matter? Which to do first?

● [20:30] How effective are bodyweight workouts?

● [23:05] Understanding muscle soreness.

● [27:02] Understanding flexibility.

● [33:09] We discuss the truths around gimmicks and hypes.

● [37:35] What do we think about Emsculpt?

● [38:22] Can you spot train?

● [40:42] What do celebrity trainers do that typical trainers don’t do?

● [42:26] Personal trainer vs. group training vs. training on your own.

● [44:42] How do you know when to level up your weights?

● [46:30] How should workouts change as we age?

● [48:26] Is it better to work out before eating?

● [50:36] Are Pre-workout drinks good or bad?

● [52:38] If I work out enough, can I eat whatever I want?

● [54:01] If exercise makes me hungry, how is it not counterintuitive?

● [55:06] When should you push through and exercise vs. rest?

KEY TAKEAWAYS:

● Shifting your mindset to know what your motivation should be and living life to the fullest can help push you forward. Look at what can allow you to have more for yourself and do more in this life. Think about it with a focus on longevity instead of just how you look. Become your version of your invincible self.

● Exercise whenever you can schedule it. Work out at a time that works for you, and do an activity you enjoy. Find something fun and sustainable. Enjoy the feeling you get from moving, strengthening your body, and providing more power. The bottom line is just move.

● Interval training is a great well-rounded way to exercise. It provides lean muscle mass, cardiovascular health, and respiratory health, and when you pair it with good nutrition, you’ll be able to get in the weight zone you want.

● Stop focusing so much on how you look, but focus on the inside; look at the big picture from the inside out. Look at the total body and healthy living. Nutrition, fitness, stress, sleeping, and so much go into total health.

QUOTES:

“If you are sitting around waiting for lightning to strike to feel the urge to do the activity, I think that comes after starting the activity. Sometimes, in the beginning, we do it because it's in our schedule, and you just plan for it and just do it. And then, in time, we get to the point where we are motivated to do the thing even if it's not planned, or we make it a priority to plan it because we’re motivated to do it. - Jenn Trepeck

“If you are one of those people who has infinite time, there is some research to say cardio earlier, strength training later. When we did our episode on circadian rhythm, there is some evidence there that later in the day might be beneficial. But if later in the day means it's less likely to happen, then just do it earlier.” Jenn Trepeck

“Don’t take more than two days off.” Amy Marshall

“Muscle soreness can be listed as a Type 1 muscle injury.” Amy Marshall

“A functional muscle is a flexible muscle and a strong muscle.” Chad Levy

RESOURCES:

Nutrition Nugget: Healthcare 3.0

Fri, 26 Aug 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about “Healthcare 3.0”. Healthcare is hopefully changing and becoming more of a partnership and relationship between a practitioner and a patient. Finding a practitioner who is willing to listen to the patient, allow them to give feedback on a treatment plan, and even partner with other healthcare professionals in the patient's life is key. Pay attention to what your appointments are like, and if you are not feeling heard or partnered with, find a new practitioner. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

What's YOUR Standard for Health? (feat. Stephanie Center)

Wed, 24 Aug 2022 07:00:00 -0400

On today’s episode, we are joined by Stephanie Center, licensed clinician and founder of The Holistic House. Stephanie discusses taking a root-cause approach to healing and how she helps her patients listen to their bodies and the way bodies communicate. Jenn and Stephanie discuss the difference between traditional medicine and functional medicine. Stephanie also talks about how people no longer know what it feels like to feel good and how we as a society have started accepting pain and ailments because that’s what is normal. Tune in today to learn more about the whispers our body is telling us and how to move towards a mental, emotional, and spiritual way of healing.

IN THIS EPISODE:

● [1:33] Introduction to Stephanie Center and her bio.

● [7:27] What made Stephanie shift into the functional health field?

● [9:30] Who sets the standards and decides the standards for health?

● [13:50] How does Stephanie help someone understand what feeling good feels like?

● [18:28] Stephanie talks about what body whispers are with acne, Hashimoto's, and non-alcoholic fatty liver disease.

● [27:30] How do we reclaim the whispers? How do we advocate for ourselves?

● [31:30] A new definition for health.

KEY TAKEAWAYS:

● A lot of women just don't feel worthy of healing. Many women, especially moms, are guilty of putting other people first every day. It's okay to take care of yourself. You can be a better spouse, parent, and friend by putting yourself first. You are worthy of feeling good!

● Some people don't know what feeling good feels like. We adapt and deal with whatever pain we are feeling or lack of energy. Common is not normal. It's common to have a 3 pm crash; that's not how it's supposed to be.

● We have more control over our health than we realize. Take the baby steps to change your life for the better. We get toxins through food and items we put on our skin. Don’t feel like you have to change everything at once; when you run out of something, replace it with something healthier. Continue making those changes and see a payoff.

QUOTES:

“The medical model would define health as an absence of symptoms. And I say this all the time to the people I work with: I believe that a symptom is the last thing to occur in a disease process.” - Stephanie Center

“How can you support your body? There are lots of things that you can do. I would look at your lifestyle because that's the easiest thing to change. You have control over your lifestyle, so look at the types of food you are eating. Are you eating fast food? I'm a big fan of organic food,...are you prioritizing organic food, can you get local food, what is your stress level like? Just looking for those areas of your life that you could be just a little bit better at.” - Stephanie Center

“We’re taught to accept all these things. I always think and talk to people about ‘do you have energy all day long, are you tired at an appropriate time in the evening, do you need coffee to function in the morning or at 3 pm pick me up to get through the day?’” - Jenn Trepeck

RESOURCES:

Revolutionary Health Podcast

GUEST RESOURCES:

Free Detox Guide

Holistic House Website

Stephanie’s Instagram

BIO:

Stephanie Center is a licensed clinician and founder of The Holistic House, a clinic that offers functional ab testing and a root-cause approach to healing. She hosts a podcast called Revolutionary Health, where she challenges both traditional and functional medicine ideologies in search of truth and wisdom on how to live a long, healthy life.

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Nutrition Nugget: Be Like Bamboo

Fri, 19 Aug 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about being like bamboo. There is an excellent story about a man who feels defeated with life and exiles himself to the woods. While there, he meets a hermit who gives him a valuable life lesson about bamboo and the time it takes to grow. If you feel like you’re doing all the things, but not seeing much progress, listen in! Keep going; keep nurturing yourself! You just might be growing inward. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Be Like Bamboo Story

Celebrating 3 Years with the 5 Fat Factors

Wed, 17 Aug 2022 07:00:00 -0400

On today’s episode of Salad With A Side Of Fries, Jenn celebrates and reflects on the last three years of the podcast! Jenn talks through highlights during the previous three years, the podcast's success, and the overall education and enjoyment the podcast has brought to Jenn and her listeners. During this episode, she also discusses the 5 Fat Factors, diving into each one to discuss how lifestyle and habits can make a big difference in our overall health. Tune in today to celebrate with us and learn the backbone factors of living a healthy life.

IN THIS EPISODE:

● [4:44] Reflection of the three years of Salad With A Side Of Fries and milestones it has hit along the way.

● [13:15] Takeaways that Jenn hopes listeners have gained over the last three years.

● [16:40] Fat Factor Number 1: Garbage In, Garbage Out.

● [19:18] Fat Factor Number 2: Sedentary Lifestyle.

● [23:20] Fat Factor Number 3: Yo-Yo Dieting and Crash Dieting.

● [29:07] Fat Factor Number 4: Chronic Stress.

● [35:37] Fat Factor Number 5: Sleep.

KEY TAKEAWAYS:

● All the aspects of the 5 Fat Factors go in line with one another. Implementing and working on all five areas will bring you to the best health of your life.

● Sleep is hugely underrated and so important in how we function. We may not think we need much sleep; that’s normally because we’ve trained ourselves to operate with less sleep, but the reality is that our bodies need 7-8 hours a night.

● Sitting is the new smoking. We sit more than humans have ever been designed to. This doesn’t mean you need rigorous exercise, just moving through the day. Park further away, walk to your destination, and find ways to keep you moving!

QUOTES:

“I hope that everybody's walking away from all these episodes with understanding what’s hype, what’s a fad, and what’s real, and what we know works for ourselves.” - Jenn Trepeck

“When the number is going down, when we look at body composition, what we are actually losing is water, muscle, and sometimes bone, i.e. The opposite of health. Then what happens is we go back to these old eating habits, but now we have less muscle on our body to be burning all that fuel, so we gain all the weight back, but we gain it back as fat. So with each yo-yo, we are actually putting ourselves into what is now known as metabolic syndrome.” - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Healthier Sodas

Fri, 12 Aug 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, talking about healthier soda alternatives. What are the negative impacts of soda’s ingredients on the body? Are there metabolic health consequences that people may experience when consuming soda? Is diet soda actually healthier than regular soda? Jenn also dives into some great alternatives such as La Croix, Spindrift, Bubly, and Olly Pop. Tune in today to understand more of the impacts of drinking soda. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Microdosing, Mega Impact (feat. Peter Reitano & Daniel Sanders)

Wed, 10 Aug 2022 07:00:00 -0400

On Today's episode of Salad With A Side Of Fries, Jenn is joined by Peter Reitano & Daniel Sanders, creators of MOJO and founders of Gwella. MOJO is a microdose mushroom soft chew that helps with day-to-day health and focus. During this episode, we discuss what microdosing is, how it works in the body, the benefits of microdosing, and how to get started. We dive deeper into psychedelics and how the different amounts affect our bodies differently. Tune in to learn some valuable and interesting information about microdosing and a bit about macrodosing.

IN THIS EPISODE:

● [6:35] How did Peter and Daniel get started in the microdosing area?

● [12:00] How Peter and Daniel define psychedelics and microdosing.

● [15:09] What is legal and what’s not legal?

● [20:05] What would make someone want to try microdosing?

● [23:10] What dosage qualifies as microdosing?

● [32:30] How microdosing affects the body.

● [40:01] Ketamine and Mescaline - What should we know?

● [41:30] What does everyone need to know to experiment for themselves?

KEY TAKEAWAYS:

● Psychedelics allow you to build new tracks in your brain and, through the process, a way to think differently. Microdosing is more of a therapeutic dose allowing one to defrag their mind, a reset. Psychedelic support allows you to feel the issue but not re-experience it as you do through typical therapy.

● There are many regulated drugs that we don’t understand how they affect our brains or how they work, but we know they do work. There is still a lot to be learned in the psychedelic space, but it’s been shown time and time again to be valuable.

● Start low and slow with microdosing to find your best dose. And determine your best frequency, typically it’s a cycle of days on and off.

● If experimenting with macrodosing/psychedelics, do it with safe people, who have experienced it before, and that you genuinely like. Ensure that you are controlling the environment. Before using psychedelics: think about what's going on in your life, journal, receive advice from others, clean up your diet, and do a digital detox. Clear yourself of the garbage beforehand. After, process what you learned and how you will apply it to your life.

QUOTES:

“We wanted to create a company that instead of focusing on a minus six to zero bringing people up to baseline, we wanted to create a company that focused on the zero to six. How do we elevate, how do we improve, and how do we give people the tools to optimize their day-to-day health and wellness? We call it the betterment of the well.” - Peter Reitano

“We looked at why people are microdosing which I talked about starting with mood, energy, focus, clarity, creativity, cognitive enhancements and we wanted to replicate that in a form that was legal.” - Daniel Sanders

“If purity wasn’t an issue, to be honest, I think that MDMA is the easiest first step into “psychedelics” it’s an entactogen that generates this incredible feeling of oneness and communion and empathy with others, but it doesn't have heavy hallucinations, it's quite tough to have negative thoughts” - Peter Reitano

RESOURCES:

GUEST RESOURCES:

MOJO Website COUPON CODE: WFRIES20 for 20% off

Gwella Mushrooms Website

Peter Reitano’s Twitter

Daniel Sanders’ LinkedIn

BIO:

Peter Reitano:

Peter is an award-winning entrepreneur and CEO of Gwella, a brand house and life sciences company on a mission to make psychedelics more accessible and help people use them safely and effectively. He's an active participant and early mover in emerging and highly regulated industries, including both cannabis and psychedelics. Stemming from his early personal experiences with entheogens, he's become a passionate advocate for cognitive liberty and the right of every human to experiment with their own consciousness. They recently launched Mojo in the USA; an innovative patent-pending product that mimics the benefits of microdosing, in a completely legal platform.

Peter is also a regular speaker at conferences and industry panels around the world. He has been invited to speak at Google, Facebook, DX3, Porsche, Rogers, University of Toronto, Johnson and Johnson, Haste and Hustle, General Assembly, and InfluenceThis, just to name a few.

Daniel Sanders:

Daniel is a proponent for the evolution of humanity through medicinal and technological advancements; he attributes much of this pursuit towards a deep relationship with consciousness exploration and expansion. Having a decade of experience researching medicinal mushrooms, biohacking, and botanical extraction this has helped support his current role as Chief Scientific Officer and co-founder of Gwella Mushrooms Inc. Originally graduating from the University of Arkansas at Little Rock for molecular biotechnology with an emphasis in genetics, Daniel then helped found and pioneer Marygold Laboratories as chief operating officer for the analytical testing of scheduled substances and currently sits as principal investigator for KRN101- poly-tryptamine - psilocybin based treatment for clinical depression in cancer patients.

Nutrition Nugget: Food Porn

Fri, 05 Aug 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about food porn. What instantly makes you feel like eating or sparks an insatiable craving for something that you otherwise didn't need or want? It could be cooking shows, Instagram posts, Pinterest, or googling a restaurant’s menu. Tune in to learn how to identify what your food porn is and how to handle those triggers to better support yourself and know what we need to do to keep moving forward. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Circa Your Circadian Rhythm

Wed, 03 Aug 2022 07:00:00 -0400

Today we are discussing the circadian rhythm, our body's internal clock. Our circadian rhythm controls our sleep and wake cycles throughout a 24 hour period. What controls our circadian rhythm? What happens when our sleep cycle gets disrupted? Is it possible to reset our circadian rhythm to get better sleep? What research has been done on circadian rhythm? Tune in to learn about the science behind our circadian rhythm, what affects our natural sleeping habits, lifestyle choices that push our peripheral clocks out of whack, and how to get our circadian rhythm back on track.

IN THIS EPISODE:

● [06:00] What is the circadian rhythm?

● [11:00] How our genetics can play a role in our circadian rhythms.

● [12:00] The big disruptors that disrupt our circadian rhythms.

● [15:00] Shift workers / You may be a “shift worker” and not even know it.

● [18:00] How just one late night per week can affect your internal clock.

● [20:00] New research around how disruptions in our circadian rhythms can affect our health and lives.

● [35:00] Four essentials to consider when resetting your clock are: sleep, nutrition, exercise and stress.

● [42:00] Melatonin supplementation: how it works and pros and cons.

● [45:00] Socializing late at night may be turning us into shift workers.

● [49:00] How mealtimes impact our metabolic clock and metabolic functions.

● [54:00] Exercising in the afternoon or evening can benefit your circadian rhythm.

KEY TAKEAWAYS:

● Many things affect our circadian rhythm and sleep patterns such as nutrition, exercise, stress, and age.

● If you stay awake for two to three hours between 10pm and 5am for fifty days in a year (about one day a week), you are considered a shift worker.

● Eating your largest meal in the middle of the day rather than for dinner may help your body's digestive system be more efficient.

● Our fasting time includes sleep.

QUOTES:

“We aren't the only living things that have a circadian rhythm. Bacteria, plants, algae, and all animals have a circadian rhythm.” Jenn Trepeck

“What happens for most of us is the circadian rhythm of many of our organs become asynchronized with the SCN and the brain, and our clocks aren't working together.” Jenn Trepeck

“What has become known as intermittent fasting is a butchered version of time restricted feeding. True time restricted feeding has nothing to do with calorie consumption. In fact, the time restricted feeding studies show that exactly the same amount of food is eaten, it’s just done, theoretically, during daylight hours from an hour after waking up to two to three hours before bed. Our fasting time includes sleep.” Jenn Trepeck

RESOURCES:

Text the word MIRACLES to 844-947-4846

Nutrition Nugget: Green Beans

Fri, 29 Jul 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about green beans. Green beans are packed with tons of nutritional value, including fiber, protein, vitamins, minerals and antioxidants. What should you look for when buying green beans? What should you avoid? Jenn also shares some delicious ways to cook green beans. Tune in to learn how you can easily incorporate nutrient rich green beans into your daily diet? Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Ingredients IQ (feat. Nick Naclerio)

Wed, 27 Jul 2022 07:00:00 -0400

On today’s episode of Salad With A Side Of Fries, we challenge our ingredient IQ with guest Nick Naclerio. Nick is the founder and CEO of Mmmly, a company that makes modern, nutrient dense, premium, delicious cookies. Nick discusses his past eating disorder, fueled by sugar and bad food sources from a broken food system. Through his healing journey, Nick made it his mission to source healthier options that truly provided his body with what it needs to thrive. Listen in as Nick and Jenn discuss processed foods, the importance of reading nutrition labels, what we want to see or avoid in the ingredient list, and the power of eating nutrient rich foods.

IN THIS EPISODE:

● [04:20] Nick’s history and what led to his eating disorder.

● [10:22] Seeing food in a different capacity at Culinary school.

● [15:45] Specific packaged foods lack nutritional value.

● [18:50] The ability to look at a nutrition label and make an educated decision if it is healthful or not.

● [22:00] Mmmly uses functional ingredients to provide nutritional value while still creating delicious cookies.

● [25:15] Using food to create balance within your body.

KEY TAKEAWAYS:

● Eating disorders, including a sugar addiction, could stem from a whole lot of reasons in someone’s past.

● It’s important to have your own knowledge and be able to read labels and make your own educated decisions when buying packaged food.

● The classic foods that we love can be healthy. Utilizing functional foods and ingredients can result in food that is not only nutritionally valuable, but also delicious.

QUOTES:

“Many of us are in the process of finding our own balance. We go between extremes or we tend to over-correct.” Jenn Trepeck

“You should be able to eat the foods that you love any time of the day and feel really great about it and know that it’s actually nourishing your body.” Nick Naclerio

“There are many chemically produced and man-made ingredients that should not go in our bodies.” Nick Naclerio

RESOURCES:

GUEST RESOURCES:

Eat Mmmly Website

MMMLY Instagram

MMMLY Facebook

Nick Naclerio Instagram

GUEST BIO:

Nicholas Naclerio is the founder of Mmmly, a company which makes modern, nutrient-dense, premium cookies. Their soft, indulgent cookies are low-sugar, gluten-free, grain free, and full of prebiotics. Nick's mission with Mmmly stems from his own eating disorder with sugar and bad food sourced from a broken food system. His own healing led him to look for healthier options that truly provided his body with what it needed to thrive. Learning to care for himself snowballed into a mission to change food for others.

Nutrition Nugget: "I am" vs. "I have"

Fri, 22 Jul 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. Jenn discusses how using the statement “I AM” is so powerful, and when used repeatedly it becomes a part of your identity. “I AM” is the most powerful command statement there is. Instead, use “I HAVE” statements, which tell our subconscious that this is temporary and changeable. Jenn challenges you to practice saying “I HAVE” instead of “I AM” when referring to your physical body, your mental thoughts, and your emotions. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Wheat, Celiac, Gluten and Glyphosate

Wed, 20 Jul 2022 07:00:00 -0400

In today’s episode, Jenn is here to discuss all things grains, wheat, celiac disease, gluten sensitivity, and glyphosate. She covers what gluten and glyphosate are, how they are used in our foods, and how they have changed over time. Jenn also touches on how the gut microbiome affects different parts of our mental and physical health. Lastly, she covers what we can do to protect ourselves from glyphosate and tips for avoiding future issues for ourselves and younger generations. Tune in today to learn about the impact of gluten and glyphosate on our bodies.

IN THIS EPISODE:

● [4:44] What is gluten and understanding the spectrum of how bodies handle it.

● [12:03] What happens with gluten in the gut?

● [14:09] Jenn explains leaky gut and how to repair it.

● [17:33] What is natural hybridization? How does it compare to wheat hybridization and GMOs?

● [22:37] What is the difference between ancient wheat and modern wheat?

● [31:30] Brandy explains what glyphosate is and how it is used.

● [38:35] How the gut microbiome affects different parts of your mental and physical health.

● [44:22] Where do we go from here, and how do we avoid future issues?

KEY TAKEAWAYS:

● Our diets now consist of less fiber, more sugar, and more processed foods. It’s important to shift our focus on the health of our microbiome and the impacts that our food has on our gut health, which also impacts our mental health.

● Determining where you want to focus is key; rather than changing everything at once, make small changes in your diet to alter your health significantly.

● Grains have changed so much over the years; try to focus on eating ancient grains and certified organic grains as often as you can.

● If possible, buy your products from local farmers so you can ask questions about what they use on their produce and grains.

QUOTES:

“Essentially, what we're seeing is that with modern wheat, there are a lot more gluten proteins. So there's essentially more opportunities for reactive nature.” Jenn Trepeck

“Estimated that 1 in 133 Americans has celiac disease.” Jenn Trepeck

“We have with this hybridization, this idea of, ‘Oh, we can mutate. We can genetically modify this food for these circumstances. We have a growing population that we need to feed, we can do that here in this way’. And then, we sort of fast forward and now we have all this increase in gluten sensitivity and gluten intolerance and celiac disease. And I think it's hard to ignore that connection.” Jenn Trepeck

“Celiac disease is just one case or one disease associated with gluten intolerance, and essentially all autoimmune conditions are associated with gluten intolerance to some extent in the fact that it makes or creates a leaky gut.” Brandy Searcy

RESOURCES:

https://enveurope.springeropen.com/articles/10.1186/s12302-016-0070-0

Trends in glyphosate herbicide use in the United States and globally:

Differences in protein composition between old world and modern day: wheathttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5521873/

More on Wheat and Autoimmune Conditions:

https://rainorganica.com/blogs/podcast/modern-day-wheat-autoimmunity

Nutrition Nugget: Nitrates & Nitrites

Fri, 15 Jul 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. In today’s episode, Jenn talks about Nitrates and Nitrites. What are they? In what foods do we find them? Are they healthful or harmful? Tune in as Jenn clears up the confusion and answers the question: Should we avoid them or should we eat them? Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Gyrotonic (feat. Jessica Chen)

Wed, 13 Jul 2022 07:00:00 -0400

This week we are joined by choreographer, dancer, and GYROTONIC® trainer, Jessica Chen. Jessica is sharing how her love for movement and dance led her on a path to find a cross training exercise known as GYROTONIC® and how we can all benefit from this method of movement. Jessica discusses the main principles of GYROTONIC® and how it can benefit professional athletes, people looking to get more movement into their lives and even people who claim to “hate working out.”. Listen in to learn more about GYROTONIC® and how it can be used to restore balance and symmetry in your body.

IN THIS EPISODE:

● [06:47] Jessica Chen shares how movement and her love for dance led her on a search for the perfect cross training exercise.

● [15:30] What is GYROTONIC® and how does it differ from similar practices?

● [18:32] How to know if GYROTONIC® or GYROKINESIS® is the right fit for you.

● [22:00] Why GYROTONIC® is great for both athletes and people who hate working out.

● [30:15] Jessica explains the equipment needed for GYROTONIC® and GYROKINESIS®.

● [34:28] Should someone start with private lessons or group classes?

● [38:53] How GYROTONIC® helps you understand where a movement is coming from?

● [43:50] How to find a qualified trainer near you and what goes into becoming a certified GYROTONIC® trainer.

KEY TAKEAWAYS:

● GYROTONIC® is not just doing the movements, but the quality of how you do the movements.

● The main focus of GYROTONIC® is to mobilize the spine and joints.

● People experiencing back pain can benefit from GYROTONIC®.

● There is a joy to expressing your body, whether you’re a professional dancer or you just like to shake it out. Your body likes to move, it was made to move.

● When you move, you may not realize that you compensate one side for the other, so having a GYROTONIC® instructor to help focus on your movements can really help restore balance in your body.

QUOTES:

“One of the main principles of GYROTONIC® is to mobilize the spine, and also with that, to decompress the joints.” Jessica Chen

“Pain, in some ways, is stuck energy, so we need to move the energy, but we can’t move it if there’s no space to move it. So we need to create space and then move the energy to move the pain out.” Jessica Chen

“GYROTONIC® brings us back into symmetry, back into balance.” Jessica Chen

“Our bodies settle into old patterns. We sort of have these established tendencies that I think we don’t necessarily recognize for ourselves.” Jenn Trepeck

RESOURCES:

Salad with a Side of Fries Instagram

Jenn’s Instagram

A Salad With a Side of Fries Website

DNA Miracles: For 10% off and free shipping, text MIRACLES to 844-947-4846

GUEST RESOURCES:

Jessica Chen Website

Jessica Chen Project Website

Jessica Chen Instagram

Jessica Chen Company Instagram

Jessica Chen Facebook

Jessica Chen Twitter

BIO:

Jessica Chen is choreographer, dancer, teacher, and Artistic Director of J CHEN PROJECT, a 501c3 contemporary dance company based in NYC. She holds a B.A. in Global Studies from the University of California Santa Barbara and continued her dance training at The Ailey School.

GYROTONIC®: Jessica is an authorized GYROTONIC® and GYROKINESIS® instructor. She is certified in all the specialized equipment including Leg Extension Unit, Archway, Jump & Stretch Board, and GYROTONER®. She is also certified in Dancers' Application 1 and Dancer's Application 2. She approaches the work from her movement background. Jessica's highlights as a GYROTONIC® trainer include training Broadway dancers and actors and working with clients of all ages with a variety of levels and needs.

Nutrition Nugget: Daily Foundation

Fri, 08 Jul 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. In today’s episode, Jenn talks about “The Daily Foundation'' and what to focus on daily to improve your health. She touches on the serving of fruits and vegetables, protein, and fat, as well as highlighting the importance of movement, sleep, and stress reduction. We can get caught-up in the fads, details and superfoods but overall, it really comes down to consistency and looking at your overall health. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

The Food Trends, Dirty Dozen & Clean 15 of 2022

Wed, 06 Jul 2022 07:00:00 -0400

In today’s episode, we are talking about the top food trends for 2022 and how these trends are shaped by “pandemic generation.” We talk about different ways the restaurant industry and supermarkets have changed since the pandemic and how restaurants now need to entice people to venture out of their houses. We also discuss the new 2022 Dirty Dozen and Clean Fifteen lists that have just come out. We’ll touch on the lists and give feedback on where we think each trend will go. Join us to get some tips and tricks around the dirty dozen and clean fifteen and what we see as valuable upcoming trends!

IN THIS EPISODE:

● [04:45] Discussing Food Trends for the COVID generation.

● [07:52] Foods designed to improve mental health and wellbeing are trending.

● [12:46] Cuisines to watch out for in 2022.

● [19:53] How micro influencers are impacting the restaurant industry.

● [29:09] Produce Blue Books Top 5 Trends to watch in 2022.

● [35:53] Dirty Dozen and Clean Fifteen.

KEY TAKEAWAYS:

● Clean 15: Avocados, sweet corn, pineapple, onion, papaya, sweet peas, asparagus, honeydew melon, kiwi, cabbage, mushroom, cantaloupe, mangos, watermelon, and sweet potatoes

● Dirty Dozen: Strawberries, spinach, kale/collard/mustard greens, nectarines, apples, grapes, bell and hot peppers, cherries, peaches, pears, celery, and tomatoes.

● Think about which of the trends are healthy for each individual. Look for things that are easier and healthier.

QUOTES:

“When you buy local and seasonal, buy in bulk and freeze your own produce. Stuff that's in season tends to be less expensive.” Jenn Trepeck

“Just because you can eat it, doesn’t mean it’s nutritious.” Jenn Trepeck

“It’s about being savvy consumers. We hold strong to what we know to be true for ourselves and not fall prey to the marketing messages of the food industry.” Jenn Trepeck

“During the pandemic, some restaurants did virtual cooking classes or the cocktails for pickup and delivery. So all of these kinds of things that sort of bring the restaurant to the home. And so according to datassential, there's likely to be more of the hospitality driven dining experience at home.” Jenn Trepeck

RESOURCES:

Salad with a Side of Fries Instagram

Jenn’s Instagram

A Salad With a Side of Fries Website

Nutrition Nugget: Visualization

Fri, 01 Jul 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about visualization. What is visualization? Is it possible to use visualization to make life and healthful decisions easier? Visualization is not only for dream boards or high achieving athletes, it is like a mental rehearsal as we picture a certain situation going as we’d like it to go. Tune in to learn how visualization can be used for everything from a work presentation, a social situation, or a healthy lifestyle that you’d like to achieve. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Binge Eating (feat. Lisa Oldson MD)

Wed, 29 Jun 2022 07:00:00 -0400

For today’s episode, Dr. Lisa Oldson, founder of Oldson Medical and Smart Weight Loss Coaching, joins us to discuss binge eating. Binge Eating Disorder is the most common eating disorder, but it is often undiagnosed because it’s easy to hide. Tune in to learn how self compassion, medication and knowledge could support someone with a binge eating disorder and binge eating behavior.

IN THIS EPISODE:

● [06:45] Lisa Oldson’s journey.

● [11:00] The way we speak to ourselves is so important.

● [14:15] Understanding that nobody chooses to have binge eating disorder or chooses to carry excess weight.

● [18:00] How we define a binge eating disorder.

● [22:00] Binge eating disorder is the most common of the eating disorders.

● [25:00] Binge eating can feel like a personality flaw, but it is a medical condition.

● [32:00] Someone can have binge eating disorder, but their significant other, spouse, or roommate could have no idea, because they hide it.

● [36:00] Self-compassion and self-coaching might assist with some skills and strategies to address binge eating disorder.

● [41:00] By using the word “practice” you create a little softness and space for yourself not to get it right from the beginning.

KEY TAKEAWAYS:

● Binge eating disorder is a medical condition and is the most common eating disorder in the United States.

● Binge eating is difficult to diagnose as it’s often hidden from those closest to us.

● There are ways to support people struggling with binge eating like medication, self compassion and shifting perspectives.

QUOTES:

“The one thing I would ask people to walk away with some compassion and understanding for the fact that nobody chooses to have binge eating disorder, nobody chooses to carry excess weight.” Dr. Lisa Oldson

“Binge eating disorder is definitely the most common of the eating disorders and my opinion about why it is so underrecognized and underdiagnosed is because of the shame and the blame that people have.” Dr. Lisa Oldson

RESOURCES:

GUEST RESOURCES:

Lisa Oldson Instagram

Lisa Oldson Facebook

Lisa Oldson Twitter

Lisa Oldson LinkedIn

GUEST BIO:

As an Obesity Medicine physician coming from a Primary Care background, she understands the impact of excess weight on health as well as on self-esteem, employment, relationships, mood and productivity. Every day we make a myriad of decisions about food, movement and lifestyle that impact our weight. She acts both as a docent and a coach, educating and guiding individuals as they navigate these decisions, for themselves and for those in their community.

She’s board certified in Internal Medicine since 1997 and Obesity Medicine since 2013. As the founder of Oldson Medical and Smart Weight Loss Coaching she has an opportunity to impact people’s weight and health every day. As she says, with this role comes a responsibility to refute the shame and stigma so often attached to excess weight. An elevated BMI is not a moral failing, it’s a medical condition. Nobody chooses to struggle with their weight. Her work is all about helping people off that struggle bus!

Nutrition Nugget: GMO to BE

Fri, 24 Jun 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about GMOs and BEs. GMO’s are plants, animals, microorganisms, or other organisms whose genetic makeup has been modified in a laboratory using genetic engineering or transgenic technology. GMO’s are growing more and more common, and the governing bodies now added a “new” name for these “foods:” BE which means BioEngineered. What does this mean for our food supply? How do we identify these ingredients? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

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Breakfast—Is It Really the Most Important Meal of the Day?

Wed, 22 Jun 2022 07:00:00 -0400

Today we are discussing breakfast. Is it really the important meal of the day? Some people are never hungry in the morning, some are ravenous in the morning, or some simply take time to warm up to the day. Skipping breakfast can actually train you out of recognizing what you're experiencing in the morning. Whether you consider yourself a breakfast person or not, tune in to hear alternative ways to include nutrition at the start of your day and if breakfast really is the most important meal.

IN THIS EPISODE:

● [02:00] Some people have trouble with breakfast.

● [06:00] People are usually never hungry in the morning or ravenous in the morning.

● [08:00] Where this phrase “breakfast is the most important meal of the day” originated.

● [19:00] Starting your day with breakfast can impact your whole day.

● [26:00] What if you started the day with a nutritious snack and then had breakfast like two hours later.

● [31:00] We're not eating enough for breakfast.

● [36:00] Sugar is what is impacting your cholesterol way more than the fat you eat.

● [40:00] If dinner or lunch was delicious yesterday, eat the second half for breakfast.

● [44:00] How long before bed should you stop eating?

● [48:00] Why some labels are misleading.

KEY TAKEAWAYS:

● People have many different views and experiences on how important eating breakfast in the morning can be.

● Generally, we’re not eating enough breakfast. It is an important part of the day and snowballs into more than only our meals.

● Having breakfast isn’t as important as what you have for breakfast.

● There are alternative ways to start the day properly with breakfast, such as having a nutritional snack an hour or two before a bigger meal, or by eating your leftovers from delicious meals the day before.

QUOTES:

“If you are never hungry in the morning, it could be a function of eating too much the night before or eating too late the night before.” Jenn Trepeck

“Everybody's different. As a general rule of thumb, I recommend something in your system within an hour to 90 minutes of waking up other than water.” Jenn Trepeck

“That first meal of the day can often be what actually leads to the afternoon coffee, cookie, pick-me-up craving.” Jenn Trepeck

RESOURCES:

BONUS! Join Jenn at the Naturally Healthy Women Summit

Mon, 20 Jun 2022 07:00:00 -0400

Extra! Extra!

Salad with a Side of Fries listener, Dawn, created the Naturally Healthy Women Summit to support women in their physical, mental, emotional and spiritual health! Featuring 19 speakers over 5 days plus interactive games and Q&A sessions in the corresponding Facebook Group, this online summit offers a tremendous learning experience. It's TOTALLY FREE to participate and for just $67 you can get lifetime access to all 19 sessions. Register here and Jenn will see you there!

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Nutrition Nugget: One Bars

Fri, 17 Jun 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the One Bar, from Fiber One. Jenn recently inspected the One Bar labels and was surprised with what she discovered. Is the One Bar really the best high-protein bar on the market? Tune in to learn more about the nutrition in the One Bar. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

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Train Your Gut, A Plant Based Approach (feat. Hope Pedraza)

Wed, 15 Jun 2022 07:00:00 -0400

Today we’re discussing gut health and training your gut with a plant-based diet with our guest, Hope Pedraza. Hope is a certified holistic nutritionist, nutrition coach, functional diagnostic nutrition practitioner, and a comprehensively certified Pilates instructor and founder of In Studio. Hope also specializes in plant-based nutrition. Join us today as we delve into the benefits of a plant based diet, how to train your gut like a muscle and how to achieve good digestive health.

IN THIS EPISODE:

● [02:00] Introducing Hope Pedraza.

● [04:48] Hope’s background in Pilates.

● [08:06] The difference in Hope’s current digestive health compared to ten years ago.

● [10:34] 80% of your immune system lives in your gut.

● [12:24] Plant-based is a little more inclusive and a little less restrictive than the vegan diet.

● [15:19] Short Chain Fatty acids help promote a healthy gut lining so we can repair a leaky gut.

● [18:08] Almost every hormone in your body is linked to your gut. The link between your gut health and your hormone health is undeniable.

● [28:00] Mung beans are a great way to replace meat.

● [31:19] When eating carbs, there’s a difference between processed pasta or bread and eating legumes and whole grains.

● [44:48] Intuitive eating, when you allow yourself to eat what you feel, then you don't crave junk food because you haven't been depriving yourself of it.

KEY TAKEAWAYS:

● Digestive and gut health is very important as 80% of your immune system lives in your gut.

● Swapping to a plant-based diet is relatively easy and will support your gut health.

● Easing yourself into a plant-based diet and training your gut to break things down is best, as your gut will handle the change a lot better.

QUOTES:

“Almost every hormone in your body is somehow linked to your gut. There’s enzymes that come from your gut to help make these hormones.” Hope Pedraza

“Your skin is your intestines turned inside out.” Jenn Trepeck

“Plant-based is figuring out how to make some simple swaps. I always find that with my clients, the easiest meal to make plant-based is breakfast.” Hope Pedraza

“Your gut is like any other muscle in the body. You have to train it.” Hope Pedraza

RESOURCES:

Live Wholesome and Healthy

GUEST RESOURCES:

Hope Pedraza’s Instagram

Hope Pedraza’s Facebook

Free Facebook Group

GUEST BIO:

Hope Pedraza is a Certified Holistic Nutritionist, Functional Diagnostic Nutrition Practitioner, and host of Hopeful and Wholesome Podcast. Hope helps career-driven women to heal their gut, balance their minds, and feel good in their bodies again using a plant-focused nutrition approach. Hope also is a mom, serial entrepreneur, and founder of a Pilates-based franchise - inBalance studio.

Nutrition Nugget: Coconut Water

Fri, 10 Jun 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about coconut water. Coconut water has gained a lot of popularity in the last few years. Today, Jenn is answering some common questions about coconut water. Tune in to learn what coconut water actually is, if coconut water is healthful, and how to choose coconut water that’s best for you. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

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Using Your Environment to Change Behaviors

Wed, 08 Jun 2022 07:00:00 -0400

Today we're discussing the environment, one of the most overlooked components of our behavior. By making conscious changes to our environment we are able to make it easier for ourselves to adopt new and healthier habits. Tune into today’s episode to hear tips on everything from changing your bedroom environment, to eliminating toxic interactions to support motivation and a healthier lifestyle.

IN THIS EPISODE:

● [02:00] Members’ Recipe for this week & quarterly live session with Jenn.

● [05:00] How climate can impact our eating habits.

● [08:00] Motivation, and where it truly comes from.

● [12:00] Leaving interactions that are not conducive to good and healthy behavior.

● [18:00] Asking yourself ‘when am I operating from my stress?’

● [22:00] Why our physical environment is very powerful.

● [28:00] How does your bedroom environment foster sleep?

● [33:00] When activity or exercise becomes a part of social activity.

● [41:00] Calling a friend or family member to pull each other out of something that's spiraling or changing our behavior.

KEY TAKEAWAYS:

● Our health, motivation and mental and physical wellness is very affected by our immediate environment.

● Changing our physical environment or being aware of environmental factors can assist us to make important changes in our lives.

● Some factors to consider are our bedroom environment, stressful interactions and old routines which make healthy habits more difficult.

QUOTES:

“Our environment is one of, if not the most overlooked component of our behaviors, especially changing behaviors.” Jenn Trepeck

“If we adjust the environment and shift the context within which the behavior happens, it can make that behavior change infinitely easier to execute and repeat over time.” Jenn Trepeck

RESOURCES:

Nutrition Nugget: Hibiscus

Fri, 03 Jun 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Hibiscus. Hibiscus has some powerful ingredients for gut and skin health. It is most often used in herbal teas and as an extract, and every part of the flower is used. With the small amount of research done via test tubes and rats, (dating back to the 1700s) it has been shown to reduce free radicals, increase antioxidants and polyphenol, fight cancer, and lower blood pressure and cholesterol levels. We hope more research will come down the pipe soon! In just a few minutes, Jenn gives us the rundown on hibiscus! Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Jenn's Balance Belly Tea for US Listeners

Jenn's Balance Belly Tea for Global Listeners

Hydration & Dehydration (feat. Desiree Lotz)

Wed, 01 Jun 2022 07:00:00 -0400

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. We dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

In today’s episode, Desiree Lotz joins us to discuss dehydration and rehydration. Desiree is a trained detox specialist and the CEO of Sunshine Vitamins. Desiree shares her knowledge about the products she has created to help people get the nutrients their bodies need to thrive. She also dives deep into the causes of dehydration, the symptoms that people experience when dehydrated, and how to rehydrate in a healthy way. Lastly, she discusses electrolytes and the best way to get the necessary minerals into your system. Tune in to learn the signs you may not have known and what your body needs to be in its healthiest state.

IN THIS EPISODE:

● [4:58] Desiree tells her story of how she was raised and how she got into the hydration and dehydration space and how she started her business.

● [10:20] Cal Mag benefits & Desiree’s experience.

● [12:50] How to know if you are dehydrated - signs and symptoms.

● [16:45] Common causes of dehydration.

● [20:46] Side effects of dehydration.

● [21:40] Pure saltwater benefits vs white salt.

● [23:30] Confusing thirst for hunger.

● [26:38] Rehydration - Why it’s important and the best way to do it.

● [32:00] Understanding what electrolytes are and how we can get them and what types to avoid (Gatorade).

● [35:43] Thoughts on seltzer water / carbonated water.

KEY TAKEAWAYS:

● 99% of humans are dehydrated and they don’t even know it.

● Water does not cure dehydration, the right minerals are necessary to be fully hydrated. Celtic Salt and pure saltwater added to your drinking water are a great way to get the minerals.

● Our soil is not what it was back in the day, so we have to take extra precautions with the way we get our minerals since animals and plants are no longer soaking them in.

● There are many side effects of dehydration such as depression and blood sugar. Many people head to the doctors to seek medical help when really they can add more hydration and feel better. The medication that people take often leads to more serious side effects.

QUOTES:

“99% of people I test are dehydrated” Desiree Lotz

“The soil is so deprived of minerals. You’re not getting it in your vegetables, in the meat you eat because it isn't in the soil” Desiree Lotz

“Hydration and rehydration are about much more than water” Desiree Lotz

“Happiness starts with a healthy body and a healthy mind and it all works together” Desiree Lotz

RESOURCES:

Jenn's Balance Belly Tea for US Listeners

Jenn's Balance Belly Tea for Global Listeners

GUEST RESOURCES:

GUEST BIO:

Desiree is trained as a detox specialist and has helped thousands of people as a nutritionist, thanks to her understanding of the importance of quality supplementation to assist the body with detoxification and proper function.

In 1995, in her home country of South Africa, Desiree started Sunshine Vitamins to provide a full range of high-quality nutritional supplements throughout the country. In 2003 she moved to the US and brought her company’s flagship product, Instant CalMag-C.

Fundamentally, Desiree believes her purpose is to help others understand that healthy living is happy living. Her goal is a drug-free, stress-free and healthy world.

Nutrition Nugget: Chewing Gum

Fri, 27 May 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about chewing gum. Some people will say gum helps curb cravings or they eat less when they chew gum. While others say it can cause stomach upset. Which is true given the research? And do the ingredients matter if we’re not swallowing it? In just a few minutes Jenn answers all these questions and more. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

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Healing Your Body Image (feat. Alexandra Carter)

Wed, 25 May 2022 07:00:00 -0400

On today’s episode, Alexandra Carter joins us to discuss body image. Alexandra is a professional actress-turned wellness coach and a certified intuitive eating counselor. Alexandra shares her own struggles with body image, self-acceptance issues plus tools to help us all in those moments when try on a pair of jeans…and they don’t fit. Whether it’s preparing for your Summer beach/pool day, your family BBQ or even your regular Instagram feed scroll, the insights and guidance in this episode will be incredibly useful! Tune in to join our conversation about healing body image and finding compassion and understanding for ourselves.

IN THIS EPISODE:

● [03:00] Introducing Alexandra Carter.

● [06:00] Alexandra discusses her experiences as a child actress struggling with body image.

● [08:00] Alexandra realized other actors also spent all of their time and energy telling themselves that they weren't good enough.

● [12:00] Start by getting really in tune with what you're thinking and feeling.

● [15:00] How Kristin Neff, the leading voice on self-compassion, breaks down self-compassion into three categories.

● [18:00] How to start tying these dots together.

● [25:00] External factors that make us believe our bodies aren’t good enough.

● [30:00] A four-step process to assist us with comparison.

● [35:00] How we experience body image, as if looking through a lens.

KEY TAKEAWAYS:

● Body image issues can form for a variety of reasons or from being brought up in certain environments.

● Your inner narrative, the way you speak to yourself, impacts how you see yourself and your body.

● There are ways to change your body image, such as having self-compassion and keeping good boundaries when in triggering environments.

● Stop looking through the lens and filtering yourself. Trust that you are a natural phenomenon as much as any beautiful landscape and let yourself live from that place instead of sitting behind the camera.

QUOTES:

“I didn't think anyone else felt so wrong in their bodies. I didn't see anything wrong with anyone else, I could only see what was wrong with me.” Alexandra Carter

“We might try on a pair of pants that don't fit and all of a sudden that means we’re lazy or we’re disgusting. All of these feelings run through our head, but the truth is, the pants don't fit.” Alexandra Carter

RESOURCES:

Alexandra Carter’s Website

GUEST RESOURCES:

Alexandra Carter’s Instagram

30 Days to Self-Acceptance Journal & affirmation prompts freebie

GUEST BIO:

Alexandra Carter is a Wellness Coach & Certified Intuitive Eating Counselor. Driven by her own struggles with yo-yo dieting cycles & body image issues , and then discovering the incredible potential of intuitive eating and working with a qualified coach - she drastically changed her life to help more people feel like this! She now helps people stop the endless dieting cycles, find real food freedom using an intuitive eating & HAES approach, and cultivate real self-love that goes much further than SPA days and bath bombs!

Nutrition Nugget: Tabata

Fri, 20 May 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Ever feel like you don’t have time to work out? This week, Jenn's talking about the Tabata workout, a 4 minute intense workout that can improve athletic performance, glucose metabolism, and fat burning. Tune in to learn how Tabata is proven to be more effective than moderate intensity training even for longer periods of time. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

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Mental Health in Action

Wed, 18 May 2022 07:00:00 -0400

In honor of mental health action day and mental health awareness month, today’s episode is all about the cornerstones of mental health, including anxiety, the fear of not being good enough, eating disorders, disordered eating, substance abuse, and addictive behaviors. This episode is a demonstration of what it looks like to connect with others about how we’re feeling, what we need and how to be there for others to foster mental health. It’s about giving yourself space and recognizing the underlying feelings beneath addictive behaviors.

IN THIS EPISODE:

● [04:00] Films about addiction, mental health, and trauma can help us overcome the shame, blame, and the stigma we experience in our struggle.

● [13:00] Fundamentally what underlies all of our coping behaviors.

● [15:00] We’re all coping with challenging emotions that we're experiencing on a daily basis in today’s society.

● [18:00] What underlying mental health symptoms can look like in today’s society.

● [21:00] The difference between going to the gym as an addiction, or as a positive action to make you feel better.

● [26:00] It’s okay to not be okay.

● [32:00] Why it’s important to assess what is on your plate and make space for yourself.

● [37:00] Why do we put so much expectation on what self care is supposed to look like?

● [40:00] Taking the time to be intentional and decide how you want to invest your thoughts.

● [46:00] Mental Health in action.

KEY TAKEAWAYS:

● Everyone has struggles with mental health, from not feeling good enough in today's society, to diagnosed mental illnesses like bi-polar disorder.

● There are a multitude of addictions and behaviors we use to avoid difficult feelings like drugs and alcohol, Netflix and food or gym and fitness addictive behaviors.

● To overcome these behaviors, it’s important to create emotional space for yourself and realize the underlying feelings beneath the addictions.

● Be in conversation, share openly, and listen because sometimes you don’t have to solve the problem.

QUOTES:

“Mental health is health. We don’t have true health and wellness if we aren’t mentally, psychologically well.” Jenn Trepeck

“It doesn't always look like substance use disorder, sometimes it looks like toxic work environments.” Jenn Trepeck

RESOURCES:

Of Substance

Mental Health Action Day

Nutrition Nugget: Work the Globe

Fri, 13 May 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about “working the globe”. What does this mean and how can it help cure food boredom? Just because you buy the same foods at the grocery store, doesn’t mean you have to cook it the same way for every meal. Tune in to hear real life examples of “working the globe”. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Plant Based vs. The Carnivore Diet

Wed, 11 May 2022 07:00:00 -0400

In the age of social media influencers and internet gurus, it can be hard to distinguish between fact and fiction – especially when it comes to diet and nutrition. Today, Jenn is comparing two popular diets: plant-based and the carnivore diet. What are they and how do you evaluate which one is better when both are said to be the best? Listen in as Jenn points out common red flags to look for and how to make reasonable and realistic changes that will improve your overall health and wellbeing!

IN THIS EPISODE:

● [09:39] What is the carnivore diet?

● [16:44] How to evaluate nutritional claims.

● [22:15] What is a plant-based diet?

● [24:46] Are the varying results from plant-based vs carnivore diet from causation or correlation?

● [37:21] Red flags to look for.

● [46:15] Reasonable and practical diet choices.

KEY TAKEAWAYS:

● Be on the lookout for red flags when listening to internet “gurus” or doctors claiming certain diets or foods are better or worse than others. Do your research to verify that what they're saying is correct before jumping on board.

● When trying new foods or a new diet, be sure to pay attention to how you feel. If you're not sure, make that your primary focus and start paying attention to your body and how it reacts to changes in your diet.

● Research does not confirm that there is one specific way that humans are supposed to eat. We are a combination and not everybody will need the same things.

QUOTES:

"There is zero evidence that a plant-based diet is best for a hundred percent of people, but there is evidence that a hundred percent of people would benefit from more plants in their diet." - Jenn Trepeck

"If you're generally well, and you want to feel good and have energy to go about your life, I vote for varietarian." - Jenn Trepeck

RESOURCE LINKS

Nutrition Nugget: Quercetin

Fri, 06 May 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about quercetin. What is quercetin and what does it do? Why was it the most googled nutrient in 2021? How do we get it? Tune in to learn about this unique antioxidant and its health benefits. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Kitchen Convenient (feat. Tina McDermott)

Wed, 04 May 2022 07:00:00 -0400

Today’s guest is Tina McDermott. Tina has been working in the health and wellness industry for almost 20 years. She feels she was born to help people improve their health, wellness, and exercise as the vehicle for making this world a better place. She calls herself the “lazy, inspirational chef.” Join us as we discuss how to make your kitchen more convenient to free up your time and make cooking easier and more fun!

IN THIS EPISODE:

● [08:00] The beginning of Tina’s journey.

● [12:00] How Tina cooks at home.

● [15:00] How do we make our kitchens more convenient?

● [18:00] Tina’s kitchen essentials.

● [25:00] An instant pot frees up time for other things.

● [28:00] Using the right stocks with natural flavors.

● [31:00] Forgotten foods to add to your repertoire.

● [38:00] Great tasting grains.

KEY TAKEAWAYS:

● Having a convenient kitchen assists with preparing nutritional and delicious recipes.

● Items with multiple uses, such as an instant pot or cast iron skillet, can help declutter your kitchen counters.

● The benefits of having convenient items and ingredients in your kitchen are that you will have more free time and cooking will be easier.

QUOTES:

“A dull knife is a dangerous knife.” Tina McDermott

“There’s a whole slew of foods that most people forget about that are incredibly good for us and are easy to make and delicious to boot.” Tina McDermott

“Some nights we want to do more than other nights. And so there's an awareness piece of our schedule. There's an awareness piece of how involved certain things are to cook. What takes longer, what's faster, those kinds of things.” Jenn Trepeck

RESOURCES:

Guest Resources:

Youtube

Instagram

Facebook Business Page

Facebook home page

GUEST BIO:

Tina McDermott: Coach, Speaker, & Inspirational Cook

My inspiration and love of wellness began when my older sister, Anna, was diagnosed with breast cancer at the age of 23, which ultimately took her at the age of 47. Anna’s illness and suffering was a wakeup call for me to learn more about how to take better care of my health and help others as well.

Teaching lessons from my own health struggles as well as formal education in nutrition, personal training and more, my mission is to teach women about natural health and wellness, and how to live a healthier and happier life. I have also discovered methods to release self-sabotaging beliefs and how to come to peace with them.

When home, I am busy cooking home-made healthy meals for my family and friends. I am an outdoor enthusiast and love bicycling with my husband, traveling, hiking, and playing and snuggling with my three dogs, Geddy Lee, Nala and Wolfgang, and my two rambunctious kitties, Monkey and Mickey.

Nutrition Nugget: Smoothies

Fri, 29 Apr 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, we're talking about smoothies. Fundamentally smoothies can be great. They can help us get a lot of nutrients, vitamins and minerals. Smoothies can act as a compliment to the rest of our food choices and add variety to our diet. But smoothies can also be a giant trap! Smoothies aren’t inherently healthy or nutritious; some pack more sugar than an ice cream sundae. Yikes! Here’s how to build your best smoothie. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

One Team: You and Your Body

Wed, 27 Apr 2022 07:00:00 -0400

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. We dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

Do you feel like sometimes you try to do things and your body is not responding? Instead of fighting with our bodies, is it possible to improve our health and work as a team?

Today’s episode of Salad With a Side of Fries, Jenn discusses how you can work together with your body to improve your overall wellness, instead of playing tug of war and expecting your body to function without listening to it. Tune in to hear how you and your body can be one team, where cravings may come from, how other factors like hormones, stress and sleep affect your body, and a whole lot more.

IN THIS EPISODE:

● [05:00] How sleep can be affecting your wellness.

● [11:00] Analyzing your body for things you’d like to change.

● [20:00] Mood and hormones.

● [24:00] A woman’s 28 day cycle impacts not just her reproductive system, but her brain health, metabolic health, immune health, her stress response and gut health.

● [27:00] We expect ourselves to thrive without skipping a beat, even if we aren’t taking care of our bodies.

● [32:00] The grace to say every day is different can help us shift from judgment of what we are experiencing to observing what we are experiencing.

● [41:00] Where to start learning the language of your body.

● [43:00] Your body is your vessel that carries you through life to do the things that you want to do and impact the people around you.

KEY TAKEAWAYS:

● Instead of fighting with our bodies, we want to focus on listening to what it is telling us to improve our health and work as a team.

● In addition to diet, many factors affect our health including stress, hormones, gut health, and lack of or too much sleep.

● Working with our bodies by doing things such as balancing our blood sugar and listening to our bodies helps make everything easier.

QUOTES:

"When you feel like your body's not responding, what if you relax a little and ask what your body's trying to tell you." - Jenn Trepeck

"The body knows how to be healthy, the body knows how to heal, the body knows how to function. We have to get out of the way." - Jenn Trepeck

"Blood sugar and cortisol are some of the biggest endocrine disruptors." - Jenn Trepeck

RESOURCES:

Nutrition Nugget: Green Coffee

Fri, 22 Apr 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week Jenn is talking about Green Coffee, an ingredient often confused with coffee or green tea, but they are not the same. Fundamentally green coffee and coffee both originate from the coffee fruit, but their chemical profiles are different. The biggest difference being the amount of chlorogenic acids, compounds with potent antioxidant and anti-inflammatory effects that provide a range of health benefits. When we look at green coffee or the green coffee bean extract, we hear claims that it might affect blood vessels and therefore reduce blood pressure. We also hear that it impacts how our body responds to blood sugar. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Try Jenn’s Green Coffee (for US listeners)

Try Jenn’s Green Coffee (for Global listeners)

Making Sense of Sunscreen (feat. Brandy Searcy)

Wed, 20 Apr 2022 07:00:00 -0400

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. We dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

Today’s featured expert on Salad With a Side of Fries is Brandy Searcy, a pharmaceutical formulation development scientist and self-proclaimed health geek, who for the past 12 years has been developing Rain Organica, a line of all in one products for a simple skincare routine.

Tune in today to hear Brandy Searcy teach us how to know which sunscreen is the healthiest while also protecting our skin from the sun's harsh UV rays. We discuss everything relating to sunscreen, including SPF factors, getting outside, and how to protect our skin from sunburn and harmful sun rays, while avoiding using unnecessary and damaging chemicals.

IN THIS EPISODE:

● [05:00] Brandy’s early beginnings with science.

● [08:00] Being diagnosed with Lyme disease.

● [12:00] Using Reiki and myofascial release massage for healing.

● [15:00] The western approach to sun protection and how to understand spf.

● [18:00] Skin acting as a barrier.

● [21:00] Multiple nations around the world banning certain chemical sunscreens.

● [24:00] Iron oxides in makeup.

● [26:00] What's the story with skin cancer and sunscreen, is it really protecting us?

● [31:00] How do we balance the need for daily sun exposure for Vitamin D but also protecting ourselves from the potential harm of the sun.

● [35:00] Darker skinned people don't need as high amounts of vitamin D as lighter skinned people.

● [38:00] Rain Organica makes skincare simple with a 3 step skincare routine.

● [44:00] A spiritual sickness that plagues the world instead of physical.

KEY TAKEAWAYS:

● Certain sunscreens can have damaging effects to our skin health and general health.

● We need to balance our need for sun and its nutrients with protecting our skin from harmful rays and sunscreens with certain chemicals.

● Sunscreens with higher SPF factors don’t actually offer more sun protection than sunscreens with lower SPF factors.

● Antioxidants can offer protection from harmful effects of sun exposure

● Rain Organica makes skincare simple with a 3 step skincare routine.

QUOTES:

“The thing about sunscreens is they contain the word screen in them. They are filters for UV rays. The way that a physical sunscreen works is it sits on the surface of your skin and when UV rays hit your skin, the physical sunscreen makes them bounce back off so they are not penetrating your skin.” Brandy Searcy

“If you look at the active ingredients list (on sunscreen), it should only say zinc oxide and titanium dioxide, or a combination of both. If it has any other ingredient in that active ingredient spot, it's got a chemical sunscreen in it.” Brandy Searcy

RESOURCES:

Try Jenn’s Green Coffee (for US listeners)

Try Jenn’s Green Coffee (for Global listeners)

GUEST RESOURCES:

Rain Organica Skincare

Try Rain Organica and get 15% OFF at checkout with code: salad15

Rain Organica Instagram

Brandy Searcy LinkedIn

GUEST BIO:

Brandy Searcy is a pharmaceutical formulation development scientist and self-proclaimed health geek who loves hiking, gardening, bird-watching, and body boarding.

A personal struggle with acne during her teens and 20s opened her eyes to a holistic and healthy approach to skincare, and she finally recognized skin as an organ to be loved and cared for rather than a canvas to wage war on.

For the past 12+ years, she's been developing all-in-one products for a simple skincare routine. Rain Organica started in 2020 with a mission to take the overwhelm out of skincare.

Encore Nutrition Nugget: Olive Oil

Fri, 15 Apr 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Olive Oil. Olive Oil is one of the ‘healthy fats’, but what does it actually give us? Olive Oil has many antioxidant properties but not all olive oils are the same! Avoid the light, extra light, mixed, pure, and more; read the ingredients to make sure you’re getting the good stuff, as refined olive oil is devoid of nutrition. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Encore Performance Nutrition (feat. Kate Lyman)

Wed, 13 Apr 2022 07:00:00 -0400

The Salad With A Side Of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry.

There are many ways to improve our wellness from your nutrition intake and activity to kindness, workout buddies and long hikes. Today’s episode of Salad With A Side of Fries is an encore release on Performance Nutrition, featuring Kate Lyman. Kate discusses how to improve physical performance and overall health using nutrition as a tool. Tune in to learn how to support your health goals and shift your perspective on how nutrition and fitness work together!

IN THIS EPISODE:

● [04:00] Introducing Kate Lyman.

● [05:00] Member’s Recipe for slow cooked salmon with chickpeas and greens.

● [08:00] Kate Lyman’s beginnings in taking on nutrition clients.

● [13:00] What we focus on when getting healthy?

● [18:00] The importance of meal timing.

● [22:00] Adequate amounts of protein.

● [28:00] A transactional relationship between our nutrition and exercise.

● [32:00] Rapid fire Q and A with Kate Lyman.

KEY TAKEAWAYS:

● There are ways to support performance with nutrition, kindness, knowledge and understanding your health goals.

● You need to be clear what your primary goal is. Is it losing weight, or building muscle and strength for endurance?

● Different approaches are needed to suit each individual’s goals.

QUOTES:

“The main message has to be that, to an extent you have to choose your primary goal.” Kate Lyman

“Eating is part of training and this is a really big thing we miss in this endurance world.” Kate Lyman

“The big thing is not cutting calories because we're not training one day. Our body is trying to fuel, repair and recover, and we need that food in order to do so.” Kate Lyman

RESOURCES:

Website - www.katelymannutrition.com

GUEST RESOURCES:

Instagram @klnutrition

Facebook Kate Lyman Nutrition

Free resources, including Everyday Macros meal prep cookbook: www.katelymannutrition.com/resources

GUEST BIO:

Kate Lyman is a nutrition coach and founder of Kate Lyman Nutrition. She is a wife, traveler and the lover of the outdoors.

Being in the fitness industry for almost a decade now Kate combines her research and educational background with her fitness and nutrition experience to help individuals lose body fat, increase lean mass, and improve performance and overall health through evidence-based methods.

Starting as a Cross-fit trainer to shifting focus to nutrition working as a nutrition coach that has elevated as a successful nutritional coaching business that has celebrated 5 years recently. Her priority is supporting her clients, but she also manages a team of other qualified coaches. She loves to share nutrition education through social media.

Kate and her growing team have helped hundreds of people to change their bodies and eating habits as well as breaking the myths around dieting and healthy lifestyle!

Kate believes in good workout buddies, kindness, pink sugar cookies, long hikes, a 9 p.m. bedtime, and sharing evidence-based truth.

Kate has a Bachelor's degree in Exercise Science, a Master's degree in Public Health, and is a Certified Health Education Specialist.

Nutrition Nugget: Integrity

Fri, 08 Apr 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about integrity. What does that have to do with our food? Belief in ourselves is a function of integrity. Integrity is about being a person of our word, a person who keeps their commitments with others and upholding our integrity with the things that we want to do for ourselves. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Fats, Plants & Us (feat. Udo Erasmus)

Wed, 06 Apr 2022 07:00:00 -0400

We've all heard that essential fats are important for our nutrition, but what does everybody really need to understand about oils and processing of oil? Today's guest on Salad With a Side of Fries is Udo Erasmus. Udo Erasmus is the co-founder of the Udo’s Choice line, which can be found in whole foods and other health food stores worldwide. He designed the machinery for making oils with health in mind and pioneered flax oil.

Tune in today to hear Udo Erasmus's history and how essential fats, omega-3s, and omega-6s are important in our everyday lives.

IN THIS EPISODE:

● [02:22] Udo Erasmus’s background and current trainings

● [04:04] Today’s recipe for chickpeas, spinach, and quinoa patties

● [05:48] Udo’s early beginnings, born in Poland during the second World War

● [09:31] Udo as a six year old wishing for harmony

● [10:18] Udo Erasmus taking a job as a pesticide sprayer, leading to pesticide poison

● [11:33] Research on health and nutrition, and focusing on fats

● [15:05] The meaning of essential fats

● [18:00] The details behind omega-3s, and omega-6s

● [19:45] Making oils with health in mind

● [23:00] Oils made with shelf life in mind

● [29:00] Healthy cooking with oils

● [32:42] Setting a standard with your life

● [36:46] Toxicity in oils

● [40:59] The importance of plants

● [45:13] Probiotics and digestion

● [46:50] Rapid fire questions for Udo.

KEY TAKEAWAYS:

● Essential fats such as omega-3 and omega-6 are essential for health; essential means our body can’t make them.

● There are many factors to absorbing essential fats, like processing and your general health.

● Udo Erasmus has designed the machinery for making oils with health in mind.

QUOTES:

“Omega-3 and omega-6 are essential, as a nutrient that you have to have to live and be healthy.” - Udo Erasmus

“We depend on plants for our essential fatty acids. If you go right down to the basics, they don't come from animals.” - Udo Erasmus

“Plants are the latest category of food perverted by the food industry.” - Jenn Trepeck

"Most of the time, when we talk about food-related illness, it's not the food, it's the processing that changes the food that is the big issue." - Udo Erasmus

RESOURCES:

Instagram @vegspirationfeed

GUEST RESOURCES:

Website - udoerasmus.com

Instagram @udoerasmus

Instagram @plantycures

Instagram @positive_vibe_tribe

LinkedIn Udo Erasmus

Facebook Page: The Udo Erasmus

GUEST BIO:

Udo Erasmus is the founder of Udo’s Choice and author of the book Fats That Heal Fats that Kill, which has sold over 250,000 copies. As an acclaimed author and speaker, Udo has an 8-step process that takes into consideration all of the elements of nature and human nature, including physical health, mental health, presence and awareness, life energy, and being in harmony with nature and humanity. Udo’s background includes studies in biochemistry, genetics, biology, and nutrition as well as a master’s degree in counseling psychology.

Nutrition Nugget: Celery

Fri, 01 Apr 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's nutrition nugget is celery. March is celery month. Celery is in the same family as carrots and parsley, and like these other plants, celery offers a variety of plant compounds that have powerful antioxidant properties, and includes essential vitamins like vitamin K, A, etc. So what does this mean for you? How can we make the most of celery's nutrient benefits? Is it really a negative calorie food?In just a few minutes, Jenn answers all these questions and more. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Earth's Remedies (feat. Liana Werner-Gray)

Tue, 29 Mar 2022 07:00:00 -0400

The world is shifting from always eating processed foods, to natural healing and plant-based food becoming normalized and mainstream in 2022.

In today’s Salad With a Side of Fries episode, we are joined by Liana Werner-Gray. Liana is a certified nutritionist, natural food chef, and four time best selling author of Earth Diet: Cancer Free With Food, which is in the top 100 cancer books of all time.

Join us as Jenn and Liana discuss the benefits of eating naturally and from the earth to prevent cancer, assist with eating disorders and anxiety as well as simply providing us with the nutrients we need to feel great and proud of ourselves.

IN THIS EPISODE:

● [06:00] Liana’s experience growing up in outback Australia.

● [08:00] Liana learned from Indigenous culture that eating straight from the bush or ground will provide us with the most nutrition.

● [13:00] Liana’s mum used juicing and a natural lifestyle to become cancer free.

● [20:00] Burnout compared to the indigenous practice of including rest.

● [28:00] Healing foods that we'd all be served by adding more of into our everyday nutrition.

● [33:00] Benefits from real cacao.

● [38:00] Gluten has changed a lot in the last 50 years.

● [45:00] If we nourish our body with foods that nature provides, we can't help but feel proud of ourselves.

● [50:00] All of this natural healing and plant based food is becoming normalized and more mainstream today.

KEY TAKEAWAYS:

● Eating from the earth provides us with the best nutrition.

● A natural lifestyle assists with healing cancer, anxiety, and eating disorders.

● All of us as humans will benefit from adding nutrition straight from the earth into our diets.

QUOTES:

“Regardless if someone's going to do chemo, people need proper nutrition to nourish the body and to boost the immune system. Certain foods do kill cancer cells and that's been proven.” - Liana Werner-Gray

“Most people are eating a lot of foods that do not have any nutritional value.” - Liana Werner-Gray

“Western medicine tells us it’s ‘normal’ if enough people have the symptom.” - Jenn Trepeck

RESOURCES:

The Earth Diet Instagram @Theearthdiet

GUEST RESOURCES:

Liana Werner Gray Instagram @lianawernergray

Facebook Page: Facebook.com/theearthdiet

Facebook Page: Facebook.com/lianawernergray

Website: TheEarthDiet.org

GUEST BIO:

Liana Werner-Gray is a certified nutritionist, natural food chef and four-time Best-selling author of The Earth Diet, Cancer-Free with Food which is in the top 100 cancer books of all time (foreword by Mark Hyman, MD.), and 10-Minute Recipes, and most recently Anxiety-Free with Food which ranked as the #1 best seller on amazon for Neuropsychology. Liana is the founder of Liana’s Organics, and launched her Anxiety Free supplement in 2021.

Liana overcame many health issues which promoted her passion in the health food industry. Liana regularly appears on television, providing health tips and recipes on shows such as Doctors TV, the Nick Cannon Show, Dr. Oz, and more. She has also been interviewed for Forbes, Yahoo Beauty, Bustle, US Weekly Woman’s Own, iHeartRadio, and more. She is an international speaker. Liana was born and raised in Outback Australia, and has lived in the USA since 2010.

Nutrition Nugget: Willing

Fri, 25 Mar 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about being willing. This is a mental shift kind of nutrition nugget. Have you ever said ‘I can't fit my exercise in today" or 'I can't find time to go to the grocery store’? What if you changed your language from "can't" to "not willing.” ‘I'm not willing to fit my exercise into this day. I'm not willing to find time to go to the grocery store’? Jenn describes some of the ways that willingness - or a lack thereof - manifests in our lives, and offers tips on how to shift your mindset. Want to find out how? In just a few minutes, Jenn answers all these questions and more. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Q & A: Supplements

Wed, 23 Mar 2022 07:00:00 -0400

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. We delve into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

In today’s episode we’re answering your questions on supplements. We discuss everything from filling in the gaps where our nutrition falls short, calorie intake, supplement approvals, how to know if you should take supplements, genetic factors, superfoods, and the reasons why we can't supplement our way out of poor nutrition.

Join us as we answer all these wonderful questions sent in by our members at Salad With a Side of Fries.

IN THIS EPISODE:

[01:00] The Spring Move challenge.
[04:00] How to sign up as a member.
[10:00] Supplementation is about supplementing, not an excuse to not eat nutrition.
[11:00] How do I know if I should take supplements?
[15:00] The dominant nutrients that impact long-term health.
[19:00] Ask questions, to further understand nutrients and supplements.
[25:00] Discussing MCT oil.
[30:00] The benefits of magnesium.
[33:00] How to choose and store Omega 3.
[40:00] Key factors for detoxification including environmental exposures, and quality nutrition.

KEY TAKEAWAYS:

Supplements should be used to supplement nutrition, not instead of eating nutritional foods.
There are many factors in choosing the right supplements for you.
Supplements are more effective when taken with other vitamins, instead of on their own.
Start with your personal health targets. Are we focused on our sexual health, cognitive health, blood pressure, body fat percentage or something else?

RESOURCES:

QUOTES:

“Reaching balance requires a combination of vitamins, antioxidants, minerals, and women have unique needs based on age.” Jenn Trepeck

“Supplementation is not an excuse to not eat quality foods.” Jenn Trepeck

Nutrition Nugget: Nocebo

Fri, 18 Mar 2022 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about nocibo. Ever heard of it? It’s similar to the word placebo, where an inactive substance provokes a perceived benefit. But nocibo happens when an inactive substance causes perceived harm. This can also happen when we essentially have negative expectations regarding a treatment or prognosis. So how can our mind cause us physical harm? How do we avoid falling into the nocibo trap? In just a few minutes, Jenn answers all these questions and more. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

March Madness: Food Style

Wed, 16 Mar 2022 07:00:00 -0400

We delve into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

In today’s episode we focus on March Madness, and the meals we eat at this time of year. From fries to snack type foods, what’s on your bar food menu, and how can we add some nutrition and balance. Jenn also covers the holidays this time of year and tips for traveling as life returns. We can live life AND make our health a priority.

IN THIS EPISODE:

[02:00] Members information: a new recipe and live Q & A.
[09:00] Choosing lighter entre meals or snacks with protein.
[11:00] Healthier style burgers and tray style food.
[14:00] Splitting fries with someone to still enjoy them.
[18:00] Adding protein and nutrients to salads.
[23:22] Choices of cleaner alcohol drinks while socializing.
[25:00] The liver's main function in getting rid of toxins.
[31:00] Checking in with yourself on drinking times so that you can moderate.
[35:00] The three-bite rule to help with portion control.
[41:00] Why remembering “progress over perfection” can help you sustain your eating and wellness goals.

KEY TAKEAWAYS:

March Madness is fun but it doesn’t need to be unhealthy.
You can still enjoy your treat foods while adding in nutrients.
Making small changes in our food choices means we can still be satisfied as we eat healthier.
Drinking can be fun in moderation and there are healthier choices available.
Holidays and travel don’t have to mean the end of our healthful habits

RESOURCES:

QUOTES:

“When our blood sugar is low, our body is signaling us to give it food and fuel as quickly as possible.” Jenn Trepeck

“If you see vegetables elsewhere on the menu or on a different salad, ask them to put some [of those veggies] on your salad.” Jenn Trepeck

Nutrition Nugget: Huperzine A

Fri, 11 Mar 2022 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Huperzine A. Ever heard of it? Touted for improving cognitive function and memory in addition to the connection between the body, is this the cure for Alzheimer’s Disease? A way to prevent dementia? In just a few minutes, Jenn answers all these questions and more. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Super-Aging (feat. David Frost)

Wed, 09 Mar 2022 08:00:00 -0400

Building on last week’s episode about longevity, this week Jenn sits down with David Frost, founder of Well Past Forty LLC, to discuss key factors in living to age 100 and beyond! David’s expertise in nutrition, endurance, and strength training coupled with a dedication to understanding science and research, brings us tools we can implement now to get older but not get old.

IN THIS EPISODE:

[07:47] David shares his story and why he founded Well Past Forty LLC.
[14:36] Why motion is medicine.
[23:12] The difference between getting old and getting older.
[36:48] What is a telomere and why are they important?
[40:13] Here are some things you can do to age well.

KEY TAKEAWAYS:

The number one cause of death in America is the American diet.
Motion is crucial for our health and longevity. The 4 F’s of motion are fight, flight, feeding, and frolicking.
Fat is not evil, where it’s stored is what’s important.

RESOURCES:

Well Past Forty Instagram

Well Past Forty Website

David Frost LinkedIn

Well Past Forty Facebook

Well Past Forty Twitter

BIO:

David E. Frost is an NFPT-certified Master Fitness Trainer and a rowing coach. After decorated careers in America’s Navy and corporations, he founded Well Past Forty LLC to promote wellness and longevity for those nearing forty, and those who are well past forty years young. He specializes in nutrition, endurance, and strength training; adapting sessions for people dealing with cancer, MS, PD, CP, diabetes, and metabolic syndrome.

QUOTES:

“You have to get older, but you don’t have to get old.” - David Frost

“Old is a frame of mind related to calendar years.” - David Frost

“It has been clinically proven that you can extend the length of your telomeres by moving.” - David Frost

Nutrition Nugget: Don't

Fri, 04 Mar 2022 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about the word “don’t”. All too often we tell ourselves, “don’t do this or don’t eat that.” Does it work? If you’re like us, it creates a whole cascade for willpower. Maybe there’s a better way? In just a few minutes, Jenn answers all these questions and more. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

The Longevity Equation

Wed, 02 Mar 2022 08:00:00 -0400

No one wants to get old! That implies lethargy, a lack of social life, weight gain, wrinkled skin and that’s just the beginning! What if there’s a difference between aging and getting old? Today’s episode of Salad WIth a SIde of Fries is all about longevity. Everyone will inevitably experience aging, but there are ways we can slow it down, do it well and maintain energy and vitality. Join us as Jenn discusses the biggest factors that contribute to aging, how you can assess your overall aging, and different practices to help you find true longevity. It is never too late and it is never too early to start, so listen now!

IN THIS EPISODE:

[10:00] We discuss the biggest factors that contribute to aging.
[20:09] Here are a few assessment tools people can use to assess how well they are aging.
[28:23] Jenn shares her Longevity Equation, a new pyramid people can use to age well.
[43:04] Detoxification is crucial for aging well, and here’s why.
[46:36] Building purposeful habits to incorporate proactive health practices into your daily routine can help you age well.

KEY TAKEAWAYS:

The biggest factors that contribute to aging are sleep, stress, body composition, activity, and smoking.
Our nutrient requirements increase with age while our caloric needs decrease.
As we get older, it gets harder to get up again after long periods of being stationary.

RESOURCES:

QUOTES:

“Starting around age 30, we lose 3-5% of our muscle mass each decade.” Jenn Trepeck

“Heart Health and stress reduction are sexual health.” Jenn Trepeck

“Start now. It is never too late and it is never too early to build healthy habits.” Jenn Trepeck

Nutrition Nugget: Catalina Crunch

Fri, 25 Feb 2022 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Catalina Crunch. Have you seen it in your grocery store? It's marketed to us as high fiber, low-carb, keto-friendly cereal, snack mix and cookies. Is it too good to be true? Is it the magical answer we've all been looking for? Or just another wolf in sheep's clothing? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Sex Ed for 2022 (feat. Justine Ang Fonte)

Wed, 23 Feb 2022 08:00:00 -0400

A taboo topic for some but this is truly life-saving information which is why we're talking about it. Meet Justine Ang Fonte, a health educator who survived a bit of a scandal in 2021 to come out the other side of it as an even stronger advocate for herself and her students. Joining us to help us understand why we want to start talking about sex ed as early as Pre-K and how to talk about it with our own families at all ages, this episode will likely redefine for you what sex ed actually means. While it might now include pornography literacy, it's also about so much more than intercourse. Listen in! I can't wait to hear your thoughts.

Outline:

Welcome back
Meet Justine Ang Fonte
The 2021 controversy around Justine's lessons for students
Why are people so uncomfortable with sex ed?
Reframe sex ed: this is life-saving information
The health gap impacts the achievement gap
What parents will teach vs what schools can teach
Consider what environment feels safe to the child
Body image, sexuality & sexualization at every age
Modeling language
Sex ed curriculum at home
A commercial, a movie
How do you have a conversation about bodily autonomy given the public context and the Supreme Court review of Roe v Wade
Porn literacy: what is it & why is it important
Balancing sex positivity and protecting our kids
How to have these conversations with your kids
What to say to Pre-K students
What to say to middle & high school age kids
Setting boundaries: teaching it & practicing it
The "Golden Rule" vs the "Platinum Rule"
Justine's ghostwriting
Final thoughts

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group & Jenn's Instagram

Justine's IG, Ghostwriting IG & Website

Quotes:

"Teaching children the names for their anatomy makes them less vulnerable to child sexual predators." – Justine Ang Fonte

"Many conversations have nothing to do with intercourse, but everything to do with identity and sexuality...that's sex ed." – Justine Ang Fonte

"Porn literacy is the understanding that pornography is not education, it's entertainment...if we ask about media literacy..." – Justine Ang Fonte

"Use social media, celebrities, current events to talk to your kids about sexuality...without every asking, 'do you watch porn?!'" – Justine Ang Fonte

"It's not: treat others as you would like to be treated. It is: treat others how they want to be treated."– Justine Ang Fonte

Nutrition Nugget: Alkaline Water

Fri, 18 Feb 2022 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about alkaline water. Maybe you've never heard of it or maybe you spend the extra money for this fancy water. Is it worth it? Does it really help slow the aging process and can it help our body fight disease? Or can it potentially cause harm? In just a few minutes, Jenn answers all these questions and morel! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Metabolic Rehab

Wed, 16 Feb 2022 08:00:00 -0400

Whether it's a diagnosis or a gut feeling, most of us know when our metabolism isn't functioning optimally. We gain weight, we feel like no matter what we do it's not "working" and that's just the beginning! Jumping off of last week's episode where Dr. Philip Ovadia connected our heart health to our metabolic health, Jenn's talking us through how to rehabilitate our metabolisms. Best news? We're NOT DOOMED!!! From a brief self assessment and lab tests we might want, to what we do to repair and rebuild our metabolisms then how we know when we're "there" this episode is not to be missed!

Outline:

Welcome back & meet Ronnie
Intro to today's topic
Understanding metabolism
Defining metabolism
Basal Metabolic Rate (BMR) & Resting Metabolic Rate (RMR)
What influences it
Weight set-point
BMI
Assessing our own metabolic health
Causes & blood-work markers, hormone panels
Your metabolism is not fixed
How to rehab your metabolism
Muscle
The cardio "guidelines"
Improving insulin sensitivity
Eating enough
The grocery store checkout analogy
Macronutrients
Micronutrients
Supplementation
Chromium, selenium, iron
L-Carnitine
Ginseng, don quai, black cohosh
L-Tyrosine
Iodine, zinc, vitamin C, antioxidants
Short-chain fatty acids
African Mango Seed Extract (GoTrim™)
White kidney bean extract & LeptiCore®
Consistency
Stress
Sleep
Short-term vs long-term changes to metabolism
The role of support
Bottom line/recap of how to rehab the metabolism
How you know when you're "there"
Final thoughts

Quotes:

"Our metabolic health is very much in our control, in our power." – Jenn Trepeck

"BMI is BS...it's an inappropriate barometer." – Jenn Trepeck

"Your metabolism is not fixed." – Jenn Trepeck

"Muscle dictates metabolism." – Jenn Trepeck

"Under-eating slows your metabolism." – Jenn Trepeck

"Muscle is metabolically active, fat is not." – Jenn Trepeck

"Our body is designed to stay alive." – Jenn Trepeck

"We are a country of people who are overfed and undernourished." – Jenn Trepeck

"Stress hijacks every system in your body...sleep sharpens every tool in your toolbelt." – Jenn Trepeck

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group Jenn's Instagram

Nutrition Nugget: C vs I

Fri, 11 Feb 2022 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about C vs I. This became a "thing" on social media towards the end of 2021. Do you know what it is? As Jenn explains it, they aren't as diametrically opposed as we think but both choices come with additional considerations. Listen in, this might just be a life-changing few minutes! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Matters of the Heart...And Metabolism (feat. Dr. Philip Ovadia)

Wed, 09 Feb 2022 08:00:00 -0400

To honor Heart Health Month, Jenn sat down with Dr. Philip Ovadia. He's a cardiothoracic surgeon who learned, the hard way, that everything he was taught about nutrition growing up and in med school was wrong, and was the leading cause of patients ending up on his operating table. He's now helping people transform their health through lifestyle. He believes that 90% of his surgical patients could have prevented the need to see him! Debunking common heart health myths, outline what we want to request from our doctor and more, this year's February heart health episode is not to be missed!

Outline:

Welcome back & intro today's topic
Meet Dr. Philip Ovadia
Dr. Ovadia's story - growing up obese, eventually learning new information, removed 100lb from his own body & shifting what his medical practice looked like
"Meds will never make you better" & how to navigate doctor recommendations with what we're learning
Myths & misconception around heart health
The food pyramid
Saturated fat is the cause of heart disease
LDL & statin drugs, cholesterol is the singular cause of heart disease
Why we're not talking about the biggest red flags for heart health?
How much med school taught about lifestyle or nutrition
Defining metabolic health
What happens int he body when people become metabolically unhealthy
The connection between metabolic health and cardiovascular disease
The role of genetics & family history vs lifestyle
Oils vs natural fats vs seed oils
Processed foods & diet plans vs health supportive eating
The role of sleep & stress in metabolic health
Indicators & way to measure/monitor our metabolic health
Waist circumference
Blood pressure
Fasting Blood Glucose
HDL Cholesterol
Triglycerides
Normal/acceptable ranges vs what we really want to see
Add a fasting insulin test
How do we get our doctors to do the extra labs?
Ex. CRP
How to respectfully push back on our doctors
A key learning since Dr. Ovadia's book was published
Blood clotting & inflammation

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group & Jenn's Instagram

Dr. Ovadia on IG, FB, Twitter & Website

Quotes:

"The types of food we eat might be more important than the amount of food we eat." – Dr. Philip Ovadia

"Meds will not make us better." – Dr. Philip Ovadia

"Our healthcare system is geared toward taking care of sick people...not keeping them healthy." – Dr. Philip Ovadia

"For most illnesses, it's the same root cause...it's metabolic health." – Dr. Philip Ovadia

"88% of adults in the US are not metabolically healthy." – Dr. Philip Ovadia

"Metabolic health, insulin resistance, is clearly a much more significant risk factor for heart disease than LDL cholesterol is." – Dr. Philip Ovadia

"Lifestyle related illness and disease also means very preventable disease." – Jenn Trepeck

Nutrition Nugget: Resveratrol

Fri, 04 Feb 2022 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Resveratrol. Maybe you can't say it, but you've probably heard of it. It's why so many people say to drink a glass of red wine each day. From our hearts to our brains, arthritis, cancer and blood sugar, this nutrient may be quite powerful. So cheers(!) to heart health month and drink your red wine...or should we not? In just a few minutes, Jenn gives us the rundown on resveratrol! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Jenn's Favorite Resveratrol for US & Canadian Listeners, for Global Listeners

Meal Kits Unpacked

Wed, 02 Feb 2022 08:00:00 -0400

Sometimes life gets busy and cooking feels daunting. For others of us (wink wink) we just don't cook...or shouldn't cook! Then meal kits came along. From the OGs of Blue Apron and Hello Fresh to newcomers like Purple Carrot and Sun Basket, Jenn gives us the rundown on these popular cook-at-home options. They certainly simplify cooking but are they all worth the money? Will they help us reach our health goals faster? Consider this your cheat sheet to meal kits! You're welcome :)

Outline:

Welcome back & welcome back Stephanie
Intro to today's topic
Chefs Plate
Blue Apron
HelloFresh
Fresh Direct
Amazon Kitchen
Fresh n' Lean
Sunbasket
Sakara Life
Purple Carrot
Prolon (cleanse)
Daily Harvest
BistroMD
Freshly
Rastelli
Nutropia
Yumble
General Guidelines
The food
The schedule
The cost/benefit
Your food needs (modifications)
The quantities
The trade-offs (pick your battles)
Final thoughts

Quotes:

"How closely does this resemble food you'd make yourself?" – Jenn Trepeck

"You don't have to measure anything or fill your pantry with odd seasonings you'll only use once." – Jenn Trepeck

"Prepared food tends to be more saucy than what I'd make for myself." – Jenn Trepeck

"Check the day/time by which you have to select or freeze the next week...and set an alarm!" – Jenn Trepeck

"You give up some choices like organic and grass-fed or antibiotic-free when you use these kits." – Jenn Trepeck

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group Jenn's Instagram

As promised: BistroMD ( with 6% Cashback), Rastelli (with 9% Cashback), Nutropia

Jenn's favorite Resveratrol for US & Canadian Listeners, for Global Listeners

Nutrition Nugget: Green Juice

Fri, 28 Jan 2022 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Green Juice. From fancy boutique stores to cleanse kits and even Costco, it seems like green juice is now commonplace. And it's sold to us like it's the marker of a healthy human. But is it? Are green juice the magic answer or a waste of money? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

The Mystery of Mothers' Milk (feat. Marie Van Blaricum)

Wed, 26 Jan 2022 08:00:00 -0400

This episode has been a long time coming...and not just because human infants feeding on mothers' milk has been a thing since the dawn of time (ish)! This week, Jenn sits down with Marie Van Blaricum, founder and CEO of Milk & Fire, to debunk the myths of this very human experience. From her own challenges of an infant with food allergies to the Covid-19 pandemic and more, Jenn and Marie answer your burning questions—the ones moms google at 2am. Whether you had your kids already, may have kids in the future or simply know people with the potential to birth babies, listen in. It's another area of women's health discussed too little. Until now...

Outline:

Welcome back & intro today's topic
Meet Marie Van Blaricum, founder & CEO of Milk & Fire
Marie's story
The lack of research & information for postpartum moms
Why we don't have research to answer our questions
Profit
Challenges of controlled environments
Lack of support for postpartum women in the US
Gender disparity in science
Major myths around breastfeeding & mothers' milk
Diet & diet's ability to increase supply
Supply changes throughout the day & baby waking at night
"It should be easy"
Our best source of information
A pressure to breastfeed
Formula as a really important invention
The movement toward formula in the 1980s
Working moms
Intergenerational support
Answers for the 2am Google search
Nutrient transfer to baby
Antibodies transfer to baby generally and with Covid-19
Burning calories from breastfeeding
What to expect for supply & what questions to ask the pediatrician
Storage & shelf-life
Fear of suffocating baby
How long a nursing session can take
For how long to keep breastmilk as part of a child's nutrition?
Managing expectations
Breastmilk banks, donating & more
The mission of Milk & Fire
What to track in this new year
How we're taught to cope with emotions...by eating
The emotional pantry
What it is
Past beliefs
Current triggers
The way you view food
Shifting the power
Triggers, learned habits, current circumstances
Dismantling "what I eat is who I am"
Tools to clean your emotional pantry
Starting point
The path - trial & error, journaling, photos
Replacing negative thoughts
The bird perspective
How to believe you know your body best

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group & Jenn's Instagram

Milk & Fire on IG, FB, & Website

Quotes:

"It's endemic in the US, being ill-informed about postpartum, postpartum health and especially about breastfeeding ." – Marie Van Blaricum

"52% of maternal deaths happen up to a year postpartum and 2/3 of those deaths are considered preventable causes." – Marie Van Blaricum

"Every baby and mother's relationship is different and it's not necessarily easy." – Marie Van Blaricum

"This is a personal choice between you and your child. Every situation is different." – Marie Van Blaricum

"Breastmilk composition changes when the baby is ill or fighting something off." – Marie Van Blaricum

"Nursing moms are athletes!" – Marie Van Blaricum

"Let your body lead the way." – Marie Van Blaricum

"There's a national shortage of mothers' milk...it's not just food, it's medicine." – Marie Van Blaricum

Nutrition Nugget: Gluten

Fri, 21 Jan 2022 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Gluten. Since January 13 was National Gluten Free Day, it's fitting Jenn's giving us all the details! In just a few minutes learn what gluten is, the difference between an allergy, a sensitivity and Celiac Disease plus how to diagnose it and more. Be sure to catch the answer to whether or not gluten-free options are generally better choices for all of us, or not! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Tick...Tick...BOOM

Wed, 19 Jan 2022 08:00:00 -0400

Jumping off of last week's conversation, Jenn takes us on a deep dive through triggers. Of course events and holidays are one thing but what if you always eat a snack at 3pm or can't go to the movies without thinking about movie theater popcorn? It's ALL HERE. And maybe your solution to foods that trigger you is to simply not have them in your home. That can work, sure, but Jenn advises we eventually want to move past that. Better yet, she helps us with HOW to do it. Then it's all about emotional triggers and what we can do to make it easier on ourselves. This might be an episode you listen to in parts and then again a couple times. There's SO much here!

Outline:

Welcome back & welcome back Darlene
Intro to today's topic
A listener's guide for this episode
A note on hunger
Food itself as a trigger
People who trigger us to eat
Places we associate with food
Times of day
Activities we associate with food
Senses
Recap: What to do to shift these triggers
Awareness
Break the cycle
Substitute
Reintroduce
Emotional Triggers
Why we eat in response to emotions
Mood vs emotions
Guidance from Permission to Feel: Unlocking the Power of Emotions to Help Our Kids, Ourselves, and Our Society Thrive by Marc Brackett, Ph.D.
RULER framework
Completing the emotional cycle, insights from Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski, PhD and Amelia Nagoski, DMA
Final thoughts

Quotes:

"Overeating alters our brains' reward systems...and that, even further, drives the overeating." – Jenn Trepeck

"We can justify taking a break from work to eat more than we can justify taking a break from work to walk around, do nothing or lay down for 10 minutes." – Jenn Trepeck

"The expectation that we're going to go from one extreme to the other is a bit misguided and setting ourselves up." – Jenn Trepeck

"Small, measured exposures...so we don't live the rest of our lives in avoidance." – Jenn Trepeck

"We don't have the vocabulary to understand our emotions appropriately." – Jenn Trepeck

"We must finish the emotional cycle, the physiological process, otherwise we're stuck and it manifests in the body." – Jenn Trepeck

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group Jenn's Instagram

Nutrition Nugget: Cinnamon

Fri, 14 Jan 2022 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Cinnamon. Can it really help us lose weight? Why is cinnamon used for gum and toothpaste flavors? What about Cancer? Are those claims true? How much is enough? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Your Emotional Pantry (feat. Ana Vucetic)

Wed, 12 Jan 2022 08:00:00 -0400

As we set ourselves up for the new year, perhaps you're cleaning up...or cleaning out. Have you thought about cleaning your emotional pantry? This week Jenn is joined by Ana Vucetic, psychologist and health coach. Together they discuss the impact of external factors on our view of ourselves plus how and why we use food to cope with emotions. Then they dig into this "emotional pantry" to help us understand what it is and how to clean it. For 2022 to be our healthiest year yet, this is a must listen!

Outline:

Welcome back
Meet Ana Vucetic
Ana's story - her own struggle leading her to study psychology
How different cultures & countries impact our body image
The impact of external factors on our view of ourselves
How to re-establish the connection to our own bodies
The food
The mindset around food
The triggers
What to track in this new year
How we're taught to cope with emotions...by eating
The emotional pantry
What it is
Past beliefs
Current triggers
The way you view food
Shifting the power
Triggers, learned habits, current circumstances
Dismantling "what I eat is who I am"
Tools to clean your emotional pantry
Starting point
The path - trial & error, journaling, photos
Replacing negative thoughts
The bird perspective
How to believe you know your body best

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group & Jenn's Instagram

Ana Vucetic on IG, FB, & Website

Quotes:

"I didn't know my weight gain was a problem 'til other people started pointing it out." – Ana Vucetic

"I wanted to focus my attention on where do the psychological elements and emotions play a part in weight loss and weight gain." – Ana Vucetic

"I was so focused on dieting, I lost touch with what is it that I want." – Ana Vucetic

"The average woman diets for 17 years and has tried over 260 diets." – Ana Vucetic

"Change the mindset that we can't trust ourselves." – Ana Vucetic

"If driven by weight loss, you'll always be depriving yourself." – Ana Vucetic

"Weight loss is the side effect of what we do." – Jenn Trepeck

"Stressing over eating the cookie is far worse than just eating the cookie." – Ana Vucetic

Nutrition Nugget: 2 Behaviors

Fri, 07 Jan 2022 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about 2 behaviors. No matter what you want to accomplish in 2022, everything boils down to just two behaviors. For real! What are they? Do we want to employ both of them? And how do we go about changing behaviors? In just a few minutes, Jenn answers all these questions, and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Special Edition: Jenn on Mind Over Macros

Wed, 05 Jan 2022 08:00:00 -0400

Happy new year! To kick off 2022, here's a special episode for you. We're airing Jenn's interview from the Mind Over Macros podcast. Mike Millner, host of Mind Over Macros, asks Jenn not only about her story and experience going from side-hustle to full-time, self-employed health coach but all about stress and what we can do about it. Sure the year is just starting but it's so easy to lose those vacation vibes and shift into old habits or routines. This interview is likely exactly what you want to hear right now.
And a quick note from Jenn: Be sure to listen all the way through, Mike asks me the absolute BEST question I've ever been asked in an interview!

Outline:

Happy New Year & intro to today's episode
Mike's intro from Mind Over Macros
Jenn's story/background
The program that changed Jenn's life & she now teaches
What made Jenn turn her side hustle into her full-time life
The foundation we know - the diet & nutrition industries
Managing stress is a piece of the foundation
How do we talk about stress to truly understand it?
- Emotional, cognitive & physical indicators
How we try to handle it...treating symptoms
Stress is needed for growth...balance?
Once we know signals, how can we address the root cause?
- Take the emotion out of it
- Shifting decisions from being emotional to intellectual
Eustress vs Distress
Understanding the stress response & the body's response to chronic stress
How to disrupt the cycle
- Stress reducing foods
- The Vagus Nerve
- Breathing
- Humming
- Human connection
- Using both sides of the brain at the same time
Food quality, removing body fat & a calorie deficit as stress on the body
Quality nutrition & finding balance..."Where do the fries come in?"
- Commitment level
- Self-awareness
- Protein, fiber, quality fat
An impossible question: How do we change the landscape of the diet industry?

Quotes:
"Stress is the great disruptor when it comes to body transformations." – Jenn Trepeck
"If you're married to the scale, get a divorce!" – Jenn Trepeck
"We don't need anyone telling us to minimize our stress or help us figure out what stresses us...we know that!" – Jenn Trepeck
"Stress is needed for growth."– Mike Millner
"We're living in a state of trying to fight a tiger that doesn't actually exist." – Jenn Trepeck
"We are a country of people who are overfed and undernourished." – Jenn Trepeck
"Food is everywhere, nutrition is not." – Jenn Trepeck

Links:
Become a Member
Connect with us! FB Page & Private FB Group Jenn's Instagram
Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Nutrition Nugget: NYE

Fri, 31 Dec 2021 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about NYE. Wait. New Year's Eve? That sounds fitting...but what does that have to do with our health? Maybe this is about drinking? Resolutions? If you're a long-time listener it's unlikely Jenn means New Year's Eve. In just a few minutes, Jenn helps us put a bookend on 2021 and offers a new way to head into the new year! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Grand (meal) Plans Not Required (feat. Heather McConochie)

Wed, 29 Dec 2021 08:00:00 -0400

The last week of 2021 and the last full-length episode of 2021. Jenn sits down with Heather McConochie to talk about what she learned through her experiences as an ER nurse and her own weight management journey which inform her work with her clients and the insights she's offering the Salad with a Side of Fries Community. It's so tempting to make grand commitments for the new year but what if that's actually not what we need, at all? What do we want to focus on instead? Solid principles! Let go of those resolutions and meal plans that may sound tempting at this moment and listen in!

Outline:

Welcome back
Meet Heather McConochie
Heather's story - from film industry dreams to nursing then nutrition
Key learnings from what Heather saw most in the ER
The biggest mistakes many people are making
Quantity
"What my friends eat, I can eat"
You can eat whatever you want, as long as it's "healthy" or "clean"
Working out & its impact on nutritional needs
Appetite & hunger signals
Heather's experience with Intuitive Eating
Anti meal plan
The opposite - knowledge, systems, frameworks underpinning nutrition
Instead of meal plans, core principles
Your unique macronutrient formula
More protein
Your unique insulin sensitivity
Tips for drinking alcohol
Find your frequency - your ratio of quality foods to play foods
Understanding macros & the role of fat
Taking activity into account
Focus on how you're feeling, are you getting the results you want?
Know your step count
Measuring winning/losing, success/failure
The Olympian model
Stress & hormones
Tests to request, the DUTCH test
Your alternative to a New Year's Resolution
Final thoughts
It's about personal responsibility and our environments

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group & Jenn's Instagram

Heather McConochie on IG, FB, Website & The Positive Thread Podcast

Heather's Recipe Fix

Quotes:

"I think so many people are taking their health for granted." – Heather McConochie

"It's great to get fit and lose weight but I want to stand up off a toilet, by myself, when I'm 85." – Heather McConochie

"What you do today has a future consequence for you." – Heather McConochie

"You can plateau from undereating."– Heather McConochie

"You can be hungry but actually not need more food, biologically; and you can also be not hungry and in a deficit." – Heather McConochie

"Done-for-you-meal-plans are the opposite of owning your nutrition." – Heather McConochie

"If your plan is holing you back from living your life, it's not the plan for life." – Jenn Trepeck

"What's your ratio of quality foods to play foods?"– Heather McConochie

Nutrition Nugget: Peppermint

Fri, 24 Dec 2021 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about peppermint. It's not just for Christmas! Is it really true that peppermint can help with everything from migraines and energy to weight loss and sleep? Does peppermint tea count? And why is that mint is such a popular flavor for toothpaste, mouthwash, gum...and candy canes? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Top 10 of 2021

Wed, 22 Dec 2021 08:00:00 -0400

Another year in the books! 2021 brought us 52 more episodes of Salad with a Side of Fries and 52 more nutrition nuggets teaching us lessons for health and for life! As we did last year, we're sharing our Top 10 favorite episodes of this calendar year. Which was your favorite? Do you think yours made it into the top 10? If you missed any, here's your curated list for when you have a little extra listening time over the next couple weeks. Definitely check this out and let's review the best of 2021!

Outline:

Welcome back & meet Cyndi
Cyndi's story of finding the podcast, implementing the lessons then walking down the aisle at her daughters wedding this month
Ep 77, Jan 20: Fad vs. Fact
Ep 79, Feb 3: It Takes Heart
Ep 92, May 5: Functional Fitness to See Your Inner Warrior (feat. Chad Levy & Amy Marshall)
Bonus Episode, April 16: Nutrition Nugget: 30-30-30
Ep 119, Nov 10: Morning Routine Checklist
Ep 107, Aug 18: Going Against the Textbook
Ep 108, Aug 25: Balancing Intuitive Eating & Emotional Eating (feat. Claudia Wilson)
Ep 91, April 28: Cr-Cr-Cr-Cr-Cravings
Ep 117, Oct 27: Hack the Holidays
Ep 104, July 28: Back to Basics

Quotes:

"Vegan, keto, all these diets tell me what you're not eating. Your outcomes and health are a function of what you are eating." - Jenn Trepeck, Ep 77

"Happy people have happy glutes. Nobody squeezes their butt and can be angry at the same time." Chad Levy, Ep 92

"I'm so careful about the words I use for how we talk about this stuff compared to the words used by the diet industry. And the words we say to ourselves, we would never say to someone else." - Jenn Trepeck, Ep 107

"I really think intuitive eating has become the latest fad diet." - Jenn Trepeck, Ep 108

"Take the easy way out." - Jenn Trepeck, Ep 91

"Quality in, quality out, get up and move more!"– Jenn Trepeck, Ep 104

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group Jenn's Instagram

Nutrition Nugget: BDNF

Fri, 17 Dec 2021 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about BDNF. Ever heard of it? Kinda reminds us of drugs but it's not. It's Brain Derived Neurotrophic Factor which turns out has a direct connection to our mental health. Really! Those with mental health challenges have lower levels of BDNF. So what lowers it? What can we do to increase it? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Jenn's Recommendations for BDNF Support: https://bit.ly/bdnfsupport
Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

All Systems Go (feat. Imtiaz Kabir)

Wed, 15 Dec 2021 08:00:00 -0400

zWe often rely on motivation and willpower but those don't always last. Habits and routines are a better way to get from where we are now to where we want to be. And when we put these systems into place, we often overlook one system that is actually mission critical! This week Jenn interviews Imtiaz Kabir, host of The Special Strength Fitness Podcast to discuss his insights and keys for implementing that system. Listen now to find out what it is and how to do it!

Outline:

Welcome back & into today's topic
Meet Imtiaz Kabir
Imtiaz's story
Key learning from his military experience
Understanding the why behind your goals and the why behind the plan
How we combine all the info we know & hear to make it "work"
Building habits
Discipline vs motivation
Systems
Systems for failure
Make them physical
Have a coach
Master a couple things first
Adjusting our response to failure
1% rule
Focus on wins
A coach/accountability partner/cheerleader
The images of "perfection" aren't what we realize
Our tendency to compare ourselves to others
Key takeaways
Social media usage
Make systems physical
Accountability
1% better

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group & Jenn's Instagram

Imtiaz Kabir on IG, FB, & The Special Strength Fitness Podcast

Jenn's Recommendations for BDNF Support

Quotes:

"It's called the white belt mentality...the moment you think you know it all is the moment you've been left behind..." – Imtiaz Kabir

"Unless you understand how the human mind works, you can give them all the plans for training, for dieting, and they just won't stick." – Imtiaz Kabir

"There's no such thing as a limit; it's only what you tell yourself." – Imtiaz Kabir

"Motivation is a matchstick...discipline is a bonfire." – Imtiaz Kabir

"What you do consistently is what you get good at."– Imtiaz Kabir

"Failure is not a bad word." – Imtiaz Kabir

"We're often comparing their results to our process."– Jenn Trepeck

Nutrition Nugget: Fast Food

Fri, 10 Dec 2021 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about fast food. For most of us, the words fast food make us think of McDonald's, Wendy's, Burger King and even Chipotle. But what if that's not the only fast food out there? Jenn offers us a new definition of fast food and a few ideas for what we can all do about it. This is a MUST LISTEN and it's only a few minutes long! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

You vs. The Diet Industry

Wed, 08 Dec 2021 08:00:00 -0400

This is it! Well, now through January. The diet industry is READY! With over 50% of people expected to make wellness/health related resolutions (fitness and weight loss topping the list), you're about to see ads and promotions for every lotion, potion and quick fix fad. The truth is, none of these are the magic bullet we want them to be. Yet it's SO easy to be tempted! In this week's episode Jenn is arming you with everything you need to stand strong against the machine of the diet industry. From the truth about common diets on the market to understanding why everything marketed to us isn't the answer and what we want to do instead, this episode is not to be missed! In fact, you may want to listen to it each time those ads come your way or your social media feed is filled with before & after photos.

Outline:

Welcome back & meet Beth
Intro to today's topic
Beth's story of lifelong dieting & then working with Jenn
New Year's Resolutions marketing
The diet industry's Olympics
- Yes, Jenn has a business technically in the industry...what's the difference?
- Understanding "industry"
Keto
- Defining what it means for something to "work"
- Beth's story of the lady in line at Trader Joe's
Intermittent Fasting (IF)
- The kind of fasting Jenn's a big fan of
Weight Loss Pills
- Supplements & the FDA, DSHEA
Before & after weight loss photos
Noom
Food industry
- Claims: natural, vegan, non-GMO, organic
- NPR's interview with a Lean Cuisine exec
- Oatmeal for breakfast
- Plant-based
- What allowed to be in food in the US
  - US vs UK Heinz Tomato Ketchup
Dry January
The "health food" section of the grocery store
The state of the diet industry & the state of our health
What's happening when we look for the magic bullet
Having a plan
Thinking vs doing
Choosing a couple pieces of your routine to maintain during the holidays
Seasonality
Remembering why this is important to you
The actual easy button
Summing it up & final thoughts

Links:
Become a Member
Connect with us! FB Page & Private FB Group & Jenn's Instagram
Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Quotes:
"This is the diet industry's Olympics. They're playing capture the flag and YOU are the flag." – Jenn Trepeck
"What we do is predicated on giving a damn...and that's the difference." – Jenn Trepeck
"If we can't do whatever we're doing forever, I don't want to make that the plan for how to get there." – Jenn Trepeck
"Let's not throw our common sense out the window." – Jenn Trepeck
"If the claims sound too good...it's a red flag to me."– Jenn Trepeck
"The industry is shifting from "diet" to "wellness,"...it's just more nonsense we have to decipher." – Jenn Trepeck
"Anytime we go from extreme to extreme, we're setting ourselves up and it's totally unnecessary."– Jenn Trepeck
"Zero health conditions occur only in overweight bodies."– Jenn Trepeck

Nutrition Nugget: Cilantro

Fri, 03 Dec 2021 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about cilantro. Are you one of those people who can smell it from a mile away and if it ends up in your food, it ruins the dish? Turns out, that's genetic! If you wanted to, you could overcome it. Why might you want to learn to like cilantro? If you eat it, is it a good idea to have it more often? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Perception is Reality for the Body (feat. Dr. Stacey Makhanova)

Wed, 01 Dec 2021 08:00:00 -0400

What do genetics have to do with long-term relationships? What does our immune system have to do with our judgements and biases? Meet Dr. Stacey Makhanova, a researcher from the University of Arkansas. As a social and evolutionary psychologist, Dr. Stacey looks at our behaviors and the potential reasons why. Jenn and Dr. Stacey discuss how our biology and psychology are absolutely intertwined and what this means for our romantic relationships, our friendships and our relationships with ourselves!

Outline:

Welcome back
Meet Dr. Anastasia (Stacey) Makhanova
Intro today's topic
What is social psychology? What is evolutionary psychology?
Dr. Stacey's story
Genetics & marital satisfaction
CD38 gene, people with specific variations are more inclined toward benevolent thoughts toward their partners
Connection to oxytocin
Can we build gratitude, trust & forgiveness?
When we're in conflict or in times of change & stress
Testosterone & blaming vs being a team
Men vs women in studies
How we translate the studies on romantic relationships to friendships
Looking at college peer groups
The same learning in a work context
Negative feedback & perception
Our relationships with ourselves - judgement & beating ourselves up
Understanding bias & the "other"
Our immune systems can impact our perceptions & biases
Negative views of the elderly, obese, foreigners & more
Key takeaways
Final thoughts

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group & Jenn's Instagram

Dr. Stacey Makhanova's website

Quotes:

"Everyday human behavior...and why might it be happening." – Dr. Stacey Makhanova

"The CD38 gene is connected to gratitude, forgiveness and trust." – Dr. Stacey Makhanova

"Genes aren't deterministic" – Dr. Stacey Makhanova

"A person's own perception triggered a hormone response." – Dr. Stacey Makhanova

"Women and men engage in blaming behavior at the same frequency but women's testosterone is reacting to something different."– Dr. Stacey Makhanova

"Sometimes our physiological response can undermine a relationship that's otherwise good and close."– Dr. Stacey Makhanova

"Our brain is great at being on autopilot."– Dr. Stacey Makhanova

"Biology and psychology are so connected that to look at one in isolation is potentially doing a disservice."– Jenn Trepeck

Nutrition Nugget: Leftovers

Fri, 26 Nov 2021 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about leftovers. With the Thanksgiving holiday upon us and a season of gatherings around food. What's our best approach to leftovers? How can we handle the indulgent choices after the holiday? Is there something we can do to encourage people to take food home, other than becoming a food pusher? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Jenn's Hack the Holidays 8-wk Program: https://bit.ly/hacktheholidays2021

Where Does the Food Go?

Wed, 24 Nov 2021 08:00:00 -0400

Eat for nutrition! Think about your macronutrients and micronutrients! We hear this all the time. But HOW does it all happen? How does your omelet turn into fuel for your cells? What actually happens to get our broccoli from the way we eat to the way our bodies can use it? This episode has your answers! Included is not just the anatomy and physiology of the gastrointestinal tract but the daily steps we can take to ensure proper function plus tools for extra support and repair. After all, perhaps it's not so much about what we eat...but what we absorb!

Outline:

Welcome back & intro today's topic
Welcome back, Christine
The why behind today's topic, normalizing signs of GI upset & dysbiosis
The digestive process from a Chinese Medicine perspective
The purpose of digestion
Part 1 of the GI System: Cephalic, upper heater
Mechanical & chemical mechanisms
The senses
How taste works
Moving food through the esophagus
The impact of stress
Part 2 of the GI System: Gastric, middle heater
Stomach, gall bladder, pancreas
Organs vs glands
Acid reflux, gastritis, inflammation
The size of the stomach & feeling full
When someone doesn't have a gall bladder
Part 3 of the GI System: Intestines, lower heater
Small intestine & large intestine
Absorption
Lymph system
Your colon
The role of stress & exercise
What can we do daily for our GI health
Exercise
Massage
Hydration
Relaxation
Nutrition: fiber
Chewing gum
A note of caution on antibiotics/medications
How to add probiotics to support
Recommendations for extra GI support & repair
Aloe
Digestive Enzymes
Fiber powder
Probiotics & chewable probiotics
Final thoughts

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group & Jenn's Instagram

Jenn's Recommended GI Support Products

Jenn's Hack the Holiday's 8-wk Program

Quotes:

"Western medicine compares us to each other...Eastern medicine compares us to how the body was designed to function." – Jenn Trepeck

"Normalizing GI upset is a disservice to us all." – Jenn Trepeck

"Ever look at food or smell food and get hungry? That's your digestion turning on!" – Jenn Trepeck

"The body produces about 8oz of digestive juices from the pancreas each day." – Jenn Trepeck

"If we have a smoothie or a juice, it does impact the fiber content of our vegetables and fruits."– Jenn Trepeck

"Generally, take probiotics during the course of antibiotic treatment and for 6 months after."– Jenn Trepeck

"Chew your food."– Jenn Trepeck

Nutrition Nugget: Ginger

Fri, 19 Nov 2021 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about ginger. We've heard people swear by it for an upset stomach...Ginger Ale anyone? Is that real or just an old, home remedy? What else does it do? To get the benefits do we have to drink those crazy, spicy shots from the juice place? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Jenn's Hack the Holidays 8-wk Program: https://bit.ly/hacktheholidays2021

Not Your Mama's Menopause (feat. Dr. Mariza Snyder)

Wed, 17 Nov 2021 08:00:00 -0400

So much about women's health isn't discussed. Sometimes it's a taboo topic and other times there truly isn't much research or knowledge. Yikes! This week Jenn chats with Dr. Mariza Snyder, 8x best-selling author and women's' hormone expert to debunk menopause myths. From what's really happening to how to prevent frustrating symptoms and truly understanding estrogen dominance, this episode is packed with wisdom! Even better, there are actions we can take NOW to make sure we're set-up for success. Spoiler: Trust your instincts. Protect your liver; feed your gut.

Outline:

Welcome back & intro today's topic
Meet Dr. Mariza Snyder
Dr. Mariza's story - from childhood trauma & chronic migraines to being a stress-aholic, disappointed in the protocol/solutions offered by her doctor
The labs & "normal ranges" vs your health
Why so many areas of health & women's health go undiscussed
Debunking menopause myths
What it means - you're old, can't have babies and have less value
You'll gain weight
You need hormone replacement therapy (HRT)
What is actually happening in perimenopause & menopause
Progesterone - the stress resilience hormone
Estrogen - insulin sensitive hormone
Symptoms we hear about - what influences their existence & severity
Root causes - stress, metabolic dysfunction/insulin resistance, inflammation, toxins, trauma, opportunists (viruses, mold etc.)
Understanding estrogen dominance, especially at a time when estrogen is declining
Fibroids
Your liver
Assessing estrogen dominance
What we can do, starting now, to protect ourselves & prevent symptoms
Know & believe you deserve to be well
You deserve self-care
Food - love your liver, feed your gut; metabolic flexibility, water, protein, cut back on sugar & processed foods
Walk after dinner
Final thoughts & inspiration from Dr. Mariza's mom

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group & Jenn's Instagram

Jenn's 8-wk Hack the Holidays Program

Dr. Mariza Snyder's Website, IG, FB, Book Bonus

Essentially You Podcast with Dr. Mariza Snyder

Quotes:

"Labs are often the last place for something to show up." – Dr. Mariza Snyder

"Real health is not the little check boxes on the chart at your primary doctor's appointment." – Dr. Mariza Snyder

"Perimenopause wasn't discovered until the last three decades."– Dr. Mariza Snyder

"Progesterone is a stress resilience hormone."– Dr. Mariza Snyder

"If we have lifestyle factors in place, it won't feel like the wheels are falling off the bus."– Dr. Mariza Snyde

"Two cells that use the most amount of energy in the body: your brain and your ovaries." – Dr. Mariza Snyder

"Protect your liver. Feed your gut." – Dr. Mariza Snyder

"#1: know and believe you deserve to be well." – Dr. Mariza Snyder

"Weight loss and obesity are a red herring." – Dr. Mariza Snyder

"We can reclaim our health with the small choices we make all the time." – Jenn Trepeck

Nutrition Nugget: Liquid Aminos

Fri, 12 Nov 2021 08:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Liquid Aminos. Ever heard of them? Maybe your mind is connecting to when we've talked about amino acids, the building blocks of protein. Liquid aminos offer those building blocks and more! Why might you want to try this soy sauce alternative? In just a few minutes, Jenn gives us (basically) all we need to know! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Jenn's Hack the Holidays 8-wk Program: https://bit.ly/hacktheholidays2021

Morning Routine Checklist

Wed, 10 Nov 2021 08:00:00 -0400

Whether you're a morning person or not, this one's for you! No one talks about it much but Jenn found it for us, scientifically, what happens to make us wake up, why we're more groggy some days and a bit of the body's biology upon waking. From there, Jenn translates it all into how we can design our perfect mornings. As much as there's a checklist, Jenn advises us to think about it more like a menu. Offering us the categories we want to hit and options for each, it's all here! Jenn shares her morning routine and asks the question: What's required for your daily on-ramp?

Outline:

Welcome back & welcome back, Lauren
Intro today’s topic
The role of genetics in difficulty waking up
Science of how we wake up
Sodium & potassium channels
The Reticular Activating System (RAS)
Why you're more groggy on some days
Key factors of our biology upon waking up to inform our morning routines
Dehydration
Setting your circadian rhythm
Brain tying up loose ends
Cortisol & dopamine are high
Muscles frozen overnight...movement
The snooze button
Connection to evening routines
Remember willpower
The role of routines & structure
Blue zones
Less checklist, more menu
How much time do you have?
Stages of life impacts morning routines
The on-ramp
Choose your pieces from the menu
The menu
Wake-up - time, the alarm, how to solve the snooze
Light - sunlight, blue light
Make your bed
Fresh air
Water & vitamins
Movement
Feed your mind - music, books, podcasts, meditation, journaling, gratitude
Quality nutrition
Hal Elrod's Miracle Morning, SAVERS acronym
Key elements: stand, lights, breathe, move, water
Tips to make it happen

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group & Jenn's Instagram

Jenn's Hack the Holiday's 8-wk Program

Quotes:

"It has nothing to do with being a morning person." – Jenn Trepeck

"More than 1 in 3 adults press the snooze button 3 times before getting up in the morning." – Jenn Trepeck

"The magic is not in checking all the boxes. The magic is in choosing the pieces that start your day powerfully." – Jenn Trepeck

"Think about what you can do to make mornings easier on yourself." – Jenn Trepeck

"What will help you start the day feeling most like yourself and fill your own bucket?" – Jenn Trepeck

"Is it doable? Yes. Is it my version of doable? No." – Jenn Trepeck

"Think about your morning routine addressing the biopsychosocial approach to health." – Jenn Trepeck

Nutrition Nugget: Varietarian

Fri, 05 Nov 2021 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about being a varietarian. We've heard of vegetarian, vegan, keto, paleo, meat-atarian is even a thing now. What's a varietarian and why is Jenn talking about it? Listen for just a few minutes to find out! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Common Sense Consciousness (feat. Sahara Leigh)

Wed, 03 Nov 2021 07:00:00 -0400

Everything from our food choices to the underwear we select each day can come down to our awareness of our own constitution. Really! This week, Jenn sits down with Sahara Leigh to discuss practical, everyday applications of Ayurveda. We can use these tools to help us identify when we're out of balance, find balance within ourselves and even improve our relationships. Really! Eating ice cream in the bath tub, could be an answer. It is for Sahara. Listen now to understand why!

Outline:

Welcome back & intro today's topic
Meet Sahara Leigh
Sahara's story - from performer in NYC hit by a car to learning wellness in San Francisco
How Sahara found Ayurveda
The 5 Element Theory of Ayurveda
Air, fire, water, earth, ether
3 Doshas of Ayurveda
Vata, pitta, kapha
How to identify your dominant dosha & that of others
Pulse
Cadence of their speech
Body language
Tools to bring us back into balance
The environment
How we feel in the morning
Go for opposites
Hot/cold, wet/dry
Food: seasonal & local
What sugar and dairy cravings mean
When to drink Champaign or bubbles & how to choose your cocktail
Common Sense Consciousness
Pause, perceive, play
Sahara eating ice cream in the bath tub
Online dosha test
Final thoughts

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group & Jenn's Instagram

Sahara's Website, IG, FB, November 21, 2021 Workshop

Online Dosha Test

Quotes:

"You're not crazy. You're not bipolar. You're having a bit of a reaction to gluten." – Sahara Leigh

"I learned a lot of communication skills through Ayurveda." – Sahara Leigh

"A beautiful indication of being out of balance is when we show those negative aspects of ourselves." – Sahara Leigh

"I'm a food-driven animal." – Sahara Leigh

"When I think of Ayurveda, I think of awareness." – Sahara Leigh

"We can use food to bring us back into balance." – Sahara Leigh

"The earth provides everything you need at every single moment you need it." – Sahara Leigh

"Cravings are beautiful cues, not something to feel guilty about." – Sahara Leigh

"Ayurveda is common sense consciousness." – Sahara Leigh

"Look at what you naturally gravitated toward, and away from, as a kid." – Jenn Trepeck

Nutrition Nugget: Pumpkin Seeds

Fri, 29 Oct 2021 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Pumpkin Seeds. While certainly appropriate for this time of year, given Halloween and all, this little seed packs a nutritional punch! What's so great about them? Why might we want to eat them all year round? How do we fit them into our daily lives? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Jenn's Hack the Holidays 8-wk Program: https://bit.ly/hacktheholidays2021

Hack the Holidays

Wed, 27 Oct 2021 07:00:00 -0400

Wow, it's Halloween and then before we know it Thanksgiving has come and gone. We have holiday parties for work and friends then the actual holiday celebrations and potentially travel too. Where do our health goals fit into this?! Don't worry, Jenn's got you!! This conversation might feel a little premature but, truth be told, it's right on time. Covering tips and tricks for a healthful Halloween and thriving through the end of 2021, no matter what's on your agenda, this episode has you covered. PLUS Jenn shares her Hack the Holidays, 8-wk program. Cheers to your health this holiday season!

Outline:

Welcome back & welcome back, Jenn's mom
Intro today’s topic
Why talk about the holidays so early?
Halloween
Buying the candy
The night of
Leftovers
November & December Holidays
2 questions to start with
Appetizers
How to handle the food pushers
Alcohol & Work Holiday parties
Timing
Dessert tips & tricks
Hacking the holidays - making it easier on yourself
Activity
Routine
Plan the day after the holiday/event
3-Bite Rule
When to eat dessert
Leptin & ghrelin
Sleep
Stress
Water
Traveling for the holidays
What does vacation mean to you?
Restaurants
The airport & on the plane
Flexibility
What will this holiday season look like for you?
Jenn's Hack the Holidays 8-wk Program
Final thoughts

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group & Jenn's Instagram

Jenn's Hack the Holiday's 8-wk Program

Quotes:

"Store your leftover candy way up high and in the back. If you need a step stool to get it, all the better." – Jenn Trepeck

"Decide what foods, if any, define your holiday." – Jenn Trepeck

"I see that food. I get why it's really appealing to me. But I'm not playing by those rules anymore and I'm gonna choose this." – Jenn Trepeck

"Consistency is more important than the "cheat day," which perpetuates the on/off, black/white thinking. Let this be a holiday season of consistency." – Jenn Trepeck

"What are all the things we can do to set ourselves up for this to be simple?" – Jenn Trepeck

Nutrition Nugget: Tacking

Fri, 22 Oct 2021 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about tacking. This is a sailing term but it's also the magic bullet to making our health and weight management efforts last! Never again will you hang on to that jealous feeling when people around you look like their weight is easily falling off. This will all make sense after you listen. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

America's Fiber Problem

Wed, 20 Oct 2021 07:00:00 -0400

We have a public health issue that pre-dates the pandemic. That's right! In the early 2000s fiber was classified as a "nutrient of concern." Yikes! And what's your guess? Do you think we've improved or worsened our fiber consumption since then? The sad part is this nutrient deficiency is at the root of almost every disease. This week, Jenn's tackling America's fiber problem addressing not only what created the situation, the implications of too little fiber and the benefits of sufficient fiber but the HOW of adding more into our daily lives. The best part is, it's actually easier than we think!

Outline:

Welcome back & welcome back, Stephanie
Intro today’s topic
What is America's fiber problem?
A nutrient of concern, a public health issue
Recommended amounts
How did we get here?
Food pyramid
Processed food
Perception of the taste of fiber-rich foods
Implications of insufficient fiber
Autoimmune
Increased burden on the liver & other detoxification pathways
Disease states connected to GI challenges and too little fiber
Benefits of sufficient fiber
How much fiber do we want each day & where do we get it?
Grains vs fruits/veggies
Soluble fiber
Insoluble fiber
New definition: Total Fiber = Dietary Fiber + Functional Fiber
How much fiber is in various foods
What we get when we eat sufficient amounts of fiber
Probiotics, prebiotics
Functional Fiber, peri-biotic
Supplementing and foods fortified with fiber
How to add more fiber, it's easier than you think
A note on smoothies
Gradually add
Drink your water
Final thoughts

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group & Jenn's Instagram

Quotes:

"95% of American adults and children do not consume the recommended amounts of fiber." – Jenn Trepeck

"A nutrient of concern." – Jenn Trepeck

"Our overall health...is very much a function of nutrition and fiber is a major piece of that." – Jenn Trepeck

"A lot of the disease and dis-ease we see can be connected to these nutritional choices." – Jenn Trepeck

"If we eat a variety of foods that come from the earth we'll most likely check the boxes. If we're eating a variety of foods that come from a box, a bag or a window, we're not." – Jenn Trepeck

"Supplementation can fill in the gaps where our nutrition falls short; we cannot supplement our way out of poor nutrition." – Jenn Trepeck

Nutrition Nugget: Basil

Fri, 15 Oct 2021 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about basil, the delicious, leafy, green herb that makes your margarita pizza and delightful pesto pasta. What nutritional value does it give us? How can we eat more of it? And what about holy basil supplements or basil essential oils? In just a few minutes Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

A Learner's Manual for the Human Body (feat. Frederick Schjang)

Wed, 13 Oct 2021 07:00:00 -0400

Have you ever heard of Feldenkrais? It's a method of movement that's been described as "a learner's manual for the human body." Whoa. Yeah. This week Jenn picks up the series on different types of fitness with featured guest, Frederick Schjang. Jenn asks Frederick all about what the method is, how it came to be, why we might want to try it and more. This is the form of training that allowed David Ben-Gurion (former Prime Minister of Israel) to go from bed ridden to a head stand. What's super cool is that Frederick leads us through a 5 minute Feldenkrais experience right here! Listen in and definitely let us know what you notice after the 5-minute miracle!

Outline:

Welcome back & intro today's topic
Meet Frederick Schjang
Frederick's story
Frederick's first Feldenkrais class
What is Feldenkrais?
Why would someone choose this practice?
What you may be experiencing now
What outcomes you can expect
When to choose one-on-one vs group experiences?
How did Feldenkrais come up with this method?
Book: A Life in Movement
How do find a Feldenkrais teacher near you
Choosing between practitioners
Experience Feldenkrais LIVE for 5 minutes
Final thoughts

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group & Jenn's Instagram

Frederick's Website

Quotes:

"It's one of the futures of fitness." – Frederick Schjang

"How do we improve the way that we function physically so that we can go through life and have a better experience living?" – Frederick Schjang

"Live life in such a way that you are who you are in whatever you're doing." – Frederick Schjang

"This is species wide. If you do these things, the results will occur." – Frederick Schjang

"If you do the same thing all the time, our mind will go on automatic pilot." – Frederick Schjang

"You are the arbiter of what's correct for you, of what works for you." – Frederick Schjang

"It's a moving meditation." – Jenn Trepeck

Nutrition Nugget: CoQ10

Fri, 08 Oct 2021 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Coenzyme Q10, often referred to as CoQ10. Ever heard of it? Think of it like the juice that powers the battery of every cell in your body, in particular muscle cells and many of our organs. Sounds important! So what do we do when some medications block our body's own production of CoQ10? What happens when CoQ10 synthesis naturally slows with age? In just a few minutes Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Jenn's favorite CoQ10 for US & Canadian Listeners: https://bit.ly/coq10USCA
Jenn's favorite CoQ10 for Global Listeners: https://bit.ly/coq10global

Master of My Domain (feat. Dr. Kjell Tore Hovik)

Wed, 06 Oct 2021 07:00:00 -0400

We know what to do, we just don't always do it. You too? Thought so. Even if it's not in every area of life, there always seems to be one (or three if you're like us) that's not swinging with the rest. Meet Dr. Kjell Tore Hovik who joins Jenn this week to discuss motivation, how our brains work and the impact of crises...which include more than a once-in-a-lifetime pandemic. His expertise and insight shows us ways to explore and then create our personal formula for navigating difficult times. One secret? You are your own best expert. Listen now for more!

Outline:

Welcome back & intro today's topic
Meet Dr. Kjell Tore Hovik joining us from Norway
Dr. Kjell's story
The role of nutrition in mental health & the care team
Motivation - "I know what to do, I just don't do it."
Routines
Goals - short term before long term, seeing the outcomes & sticking with it
What we could be doing which sabotages our progress
How crisis impact us (a pandemic & more common crises)
How do we create our reality & stay in control ever day, in times of crisis
Map your stressors, sort them, create a plan
How to make new habits/routines stick
Activating the brain to help us
Sympathetic & parasympathetic nervous system
Training the frontal lobe of the brain
Talk about it
Who we surround ourselves with
Writing it down & reading it back
Neuroplasticity
Experiences that change the brain
Motivation & Commitment
Putting it all together
The pre-work then as things go awry we employ techniques to calm
Finding what works for you to calm/activate the parasympathetic nervous system
An existential crisis: knowing we are worth it to take are of ourselves

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group & Jenn's Instagram

Dr. Kjell Tore Hovik IG, Book & Book IG

Jenn's favorite CoQ10 for US/Canadian Listeners & for Global Listeners

Quotes:

"Mental training, mental acuity were the difference between the next best and the very best athletes.’" – Dr. Kjell Tore Hovik

"Get good routines in place for every day so you don't have to make so many decisions." – Dr. Kjell Tore Hovik

"Not taking care of yourself creates an imbalance which leaves you vulnerable when crisis strikes." – Dr. Kjell Tore Hovik

"Fear and stress are quick to rise but slow to calm." – Dr. Kjell Tore Hovik

"Everything we experience and everything we learn changes our brains, in a way." – Dr. Kjell Tore Hovik

"What's the rush?" – Dr. Kjell Tore Hovik

"It's not always major things. Sometimes it's just a little nudge we need." – Dr. Kjell Tore Hovik

Nutrition Nugget: Goat Milk

Fri, 01 Oct 2021 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Sticking with the Fall season, Jenn's talking about goat milk. For real, goat milk. Jenn thinks it's weird that humans are the only animals who drink the milk of another species. Goat milk, though, might be the answer. Turns out, it's not as weird as it sounds; pver 65% of the world's population drinks it. Listen in to find out why! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Adulting is A Lot

Wed, 29 Sep 2021 07:00:00 -0400

To say you have a lot going on might be the understatement of the century. We know! Because it's the same for us. With days packed from morning to night and feeling like we have responsibilities pulling us in all directions, it can be extra challenging to find time for our wellness. So how do we actually fit in the workouts, the grocery trips and all the things? Jenn shares her secrets of how she does it! From the mindset stuff to the very practical day-to-day tips, it's all here. Plus, Jenn answers your burning question of what an "off day" looks like! Honestly friends, adulting is a lot, but it's better for us now thanks to this episode.

Outline:

Welcome back & welcome back, Lauren
Intro today’s topic
Adulting in the face of the pandemic & creating a new normal
Even when we don't feel stressed, there's a biological/chemical stress response
What suffers when we're overwhelmed
Overwhelm creates the need for an "off day"
What Jenn's "off day" looks like
What does your "off day" look like?
Different definitions of "off"
"Off day" food
Stretch Armstrong...a toy? or you?
The Venn diagram of life
How do we juggle all the balls?
Saying no & setting boundaries
paying attention to the signs
How we think about it all - one circle instead of the Venn diagram
Acknowledging our limitations, managing expectations
Enrolling the support of others to make it all happen
Logistics
Back-up foods (frozen, canned, delivery/restaurants)
Outsourcing & picking your battles
Choosing your downtime
The value of meditation
Pulling it all together
The hiker analogy
The bullseye of change

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group & Jenn's Instagram

Quotes:

"We all have different thresholds and over the last year and a half, our thresholds have changed." – Jenn Trepeck

"Are you busy? Or is your life full." – Jenn Trepeck

"What if it's a single circle, instead of a Venn diagram?" – Jenn Trepeck

"Think about your back-up foods and outsourcing." – Jenn Trepeck

"Sometimes done is better than perfect." – Jenn Trepeck

"The slowest hiker determines the speed of the group. If there's an area of our lives we're neglecting, it's holding back the areas of our life we're focusing SO much on." – Jenn Trepeck

"Everything is supporting everything else, rather than thinking each thing is taking away from something else." – Jenn Trepeck

"Frozen broccoli is still broccoli." – Jenn Trepeck

Nutrition Nugget: Honey

Fri, 24 Sep 2021 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Sticking with the Fall season, Jenn's talking about Honey. We see the bees and run from them but is their produce a magical sweetener or just something else that will keep us addicted to the taste of sweet and spike blood sugar levels? In just a few minutes Jenn gives us the rundown honey and answers our burning questions. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Our Most Important Ally (feat. Aly French & Erica Stein)

Wed, 22 Sep 2021 07:00:00 -0400

When we focus on our health and our wellbeing, people around us often notice. And along the way we make new friends! Sometimes they start as the person at the gym you always say hi to and sometimes chat with but may not know their name. These can be some of our most important allies! This week Jenn chats with Aly French and Erica Stein of Courageous Wellness Collective and the Courageous Wellness Podcast. Talking about their stories, how their paths crossed and how that magic moment amplified their mission and impact. As a continuation of our "How to be a Wellness Ally" episode, you'll LOVE these stories and insights!

Outline:

Welcome back & intro today's topic
Meet Aly French & Erica Stein of Courageous Wellness Collective & Courage Wellness Podcast
Aly's story - from performing artist to cancer diagnosis and later health coach
Erica's story - from childhood food insecurity to weight gain, a career in TV production and later health coach
The magic of Aly & Erica's paths crossing, sharing their stories with each other
Talking & not talking about our journeys
The space created by people who didn't know us "before"
The responses of those around Aly & Erica as they made shifts
Staying true to ourselves & watching who shows up, who supports it
The friends who push us & support us
Aly's top tips on hormone health
Blood sugar
Infradian Rhythm
Erica's fundamentals of gut health
The microbes in your gut & your cravings, mood, anxiety
Just 3 days
Fiber
Breathing
Food insecurity & food access - what we all need to know & what we can do

Links:

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with us! FB Page & Private FB Group & Jenn's Instagram

Courageous Wellness IG, FB, Website & Podcast

Quotes:

"I had never had my body talk to me so loudly and clearly about what it wanted." – Aly French

"Something shifted in me, acknowledging the intelligence of my body." – Aly French

"Food insecurity for a few years in childhood established cravings and patterns that continued far past those formative years." – Erica Stein

"I start to love and value and treasure myself, as I was, and then act from that place." – Erica Stein

"I didn't have any friends in my life that were interested in this." – Erica Stein

"There's value in sharing your story...it gives others permission to destigmatize their own judgements of their own stories." – Aly French

"Illness or health challenges come in all different shapes and sizes, some are invisible, some are not...they all deserve compassion." – Aly French

"You can't dim your light for other people." – Erica Stein

“Just invite that person to a spin class or that gym acquaintance for a drink.” – Jenn Trepeck

Apple Cider (Vinegar)

Fri, 17 Sep 2021 07:00:00 -0400

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. With each Fall season we see fresh, delicious apples, apple cider and apple cider donuts. Perhaps you even go apple-picking like Jenn did as a kid. Well this Midwesterner jumps on her small soapbox to help us understand apple cider vs apple juice. And of course, a conversation about apple cider wouldn’t be complete without addressing apple cider vinegar! Are all those claims really true? Is ACV the magic bullet to melt fat? In just a few minutes Jenn gives us the rundown. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Tell us about your pain: https://bit.ly/step1anodunos

#PainCounts

Wed, 15 Sep 2021 07:00:00 -0400

We notice it in our lower backs, our hips, our necks and then there’s that headache. Pain. It hurts. It aches. It pinches. All of it matters! September is Pain Awareness Month so Jenn dedicates this episode to those suffering from pain and those who know someone who suffers. Covering why typical treatments for pain are challenged and what to do instead, the focus is a multidisciplinary approach that’s biopsychosocial, just like the pain itself. To top it off, Jenn discusses the Placebo Effect and how it actually holds incredible promise. Listen now to help us end the stigma of pain and move us all forward in healing.

Outline:

Welcome back & welcome back, Christine
Intro today’s topic
Sources for today’s conversation & resources for you
Dr. Rachel Zoffness
Kaiser Permanente
US Pain Foundation
Curable
Understanding pain & the challenges in treating it
Who experience it
The causes
The consequences
Chronic vs acute pain
Our doctors, stigma
What’s happening now with pain treatment research
Biopsychosocial
Phantom limb pain, butterflies in your stomach
Commonalities between pain-related diagnoses…trauma
The biology of why this is the case
ACEs (Adverse Childhood Experiences)
Trauma, triggers
Central Sensitization
The vicious cycle of pain
How opioids work
Part of healing is desensitizing the brain
Undo the stigma, undo the separation of mind & body
Address all 3 pieces of biopsychosocial
The way out is through, with measured, monitored exposures
CBT & biofeedback
Stress reduction techniques, nutrition, exercise & activity, sleep, community
Parts of the brain involved & which parts lead
Pain as a volume dial
Turn Up: Fight or flight, negative emotions, focus
Turn Down: Laughing, positive emotions, distraction/focus
The need for habits & routines, motivation
Detangling the back of the brain/middle of the brain
Activating the front of the brain
Meditation, source code meditation
Vagus nerve toning
Identifying & expressing emotions vs keeping them inside
Tea Kettling
Who we surround ourselves with & the therapeutic alliance
Mood & thoughts
Serotonin in the gut
Stomach aches connected to mood
Vagus nerve
Why we can’t think our way out of this things FIRST
Your ANTS (automatic negative thoughts)
The social piece of asking for others’ perspective
Placebo effect
Putting it all together: Miriam Jacobson’s story as published in Huffington Post on September 10, 2021
Final thoughts
Curable
US Pain Foundation
Dr. Rachel Zoffness
We want to hear about your pain – https://bit.ly/step1anodunos

Links: